Top 5 Booty Band Exercises for Mums

These are my top 5 booty band exercises for mums. I’m going to show you how to progress from bodyweight versions and then increase the intensity by adding in a glute band. All these can be done at home and just the one piece of kit once you progress to using a booty band.

I’ve always loved working my booty and last Christmas I got this Glute Lab book which has been a game changer, it’s packed with science (which I love!) as well as a huge range of booty exercises. 

I love bringing these into my training and classes, combining it with Core Connection makes it brilliant for postnatal mums.

My gals have a love/hate relationship with these bands, probably more hate haha! I’m always getting these out in my classes and they are in all my online workouts too. It’s surprising how hard they make the workout. 

If you need helping picking a band, I’ve got some Amazon Links Here. The material ones are easier to use as they are non-slip, but you may want to build up from bodyweight to the rubber ones first.

I hope you enjoy these exercises. Stay consistent and do the circuit 3 times a week. Gradually increase from bodyweight to higher resistance bands.

Love Manda xxx

Glute: Maximus-Medius-Minimus

The glutes are actually split into 3 muscles and we are guna work all parts with these moves. You’re guna love this booty burn.

Glute Warmup Moves

Here are 2 moves to get you ready for the booty moves coming up. 

  • – Glute Squeeze & Posterior Pelvic Tilt 
  • – Superman Reach

2 x Rounds of 30 Seconds Each Move

Leg Lifts

Here’s a bodyweight version and a booty band version of leg lifts.

If you are early postnatal then the coaching in the bodyweight version of the exercise will be so beneficial to include. We bring in the pelvic floor to the exercise. If you need help learning how to lift your Pelvic Floor then check out This Video. You can download a full postnatal exercise guide HERE.

3 x 20 Reps each side – 30 seconds rest inbetween

Donkey Kicks

Here’s a bodyweight version and a booty band version of donkey kicks.

Ensure you keep a neutral spine (flat back) throughout the move.

3 x 20 Reps each side – 30 seconds rest inbetween

Bridge Lifts

Here’s a bodyweight version and a booty band version of bridge lifts

If you are early postnatal then this is another move that we can work the pelvic floor with, check out the coaching in the bodyweight version video.

3 x 20 Reps – 30 seconds rest inbetween

Box Squats

Here’s a bodyweight version and a booty band version of donkey kicks.

Early postnatal mums, on this one we can exhale as we stand and lift the pelvic floor, I coach this in the bodyweight version, continue this as you progress onto the booty band.

3 x 20 Reps – 30 seconds rest inbetween

Monster Walks

Booty band monster walks may feel weird but you’ll feel them working straight away. 

If you are early postnatal then ensure you aren’t pushing pressure down onto your pelvic floor or into your stomach, try a gentle pelvic floor lift and some stomach tension and breathe throughout the move. Practice this with the bodyweight version first and progress to the band over time.

3 x 30 Seconds – 30 seconds rest inbetween

BONUS FINISHER - Seated Abductions

Finish off the burn with these seated abductions. They are a killer and certainly give you that booty burn!

3 x 30 Seconds – 30 seconds rest inbetween

Putting it all together

You can create a circuit with these moves, either booty band or bodyweight version as you build, or even mix and match them!

Do one of these circuits 3 x a week.

Warmup Moves: 2 Rounds of 30 seconds

Superman Reach & Pelvic Tilts

Circuit Moves: 3 Rounds, 20 Reps Each Move (both sides if split)

Grab Your FREE GUIDE Here:

Do you run?

If you run or plan to start running soon, check out my other blog here it has more glute moves to power a couch-to-5k or help advance on your running.