Workout for Pregnant Women: Pelvic Floor, Abs, and Legs

Workout for Pregnant Women: Pelvic Floor, Abs, and Legs

Staying Fit During Pregnancy: In this gentle at-home workout, you’ll train your pelvic floor, abs, and legs in 36 minutes.

Time

  • 36 minutes
  • 9 exercises

Here’s how your pregnancy workout—focused on your pelvis, abdomen, and legs—is structured:

We’ll start with a warm-up to prepare for the upcoming pregnancy workout. Before beginning the exercises tailored to your pregnancy, pelvic floor training is an important foundation. This is because you’ll need to be able to engage your pelvic floor during the following exercises to ensure it’s always working alongside them, thereby protecting and stabilizing your spine.
In the workout section, which is specifically tailored to the needs of your pregnancy, we’ll train in 3 sets, each consisting of 3 exercises. We’ll perform each exercise for 30 seconds and repeat it twice.
At the end of the workout, you’ll do relaxation exercises with a foam roller—which, of course, are also specially adapted for your pregnancy.


Your pregnancy workout exercises at a glance:

Here’s how your pregnancy workout—focused on the pelvis, abs, and legs—is structured:

We’ll start with a warm-up to prepare for the upcoming pregnancy workout. Before beginning the exercises tailored to your pregnancy, pelvic floor training is an important foundation. This is because you should be able to engage your pelvic floor during the following exercises as well, so that you’re always training it at the same time—thereby protecting and stabilizing your spine.
In the workout section, which is specifically tailored to the needs of your pregnancy, we’ll train in 3 sets, each consisting of 3 exercises. We’ll perform each exercise for 30 seconds and repeat it twice.
At the end of the workout, you’ll do relaxation exercises with a foam roller—which, of course, are also specially adapted for your pregnancy.

Side leg raise

While standing, place the BLACKROLL LOOP BAND around your ankles. Lift one foot off the ground. Move the straightened leg to the side. Move the leg back to the starting position.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Your Tools for the Pregnancy Workout

Foam roller
Med
Med

Med

€34.90
Exercise ball
Gymball
Gymball

Gymball

€39.90
Resistance band
Loop Band
Loop Band

Loop Band

Available in multiple variants

€14.90
Exercise mat
Mat
Mat

Mat

Available in multiple variants

from€79.90
Resistance band set
Loop Band Set x 3
Loop Band Set x 3

Loop Band Set x 3

€39.90
Resistance band set
Loop Band Set x 6

Loop Band Set x 6

€69.90

Floor scale

Stand with your feet hip-width apart. Hold the BLACKROLL® between your hands and extend your arms upward. Bend your upper body forward. Lift one leg until your body is horizontal. Then return to the starting position.
Product
Repetitions
15
Body part
Upper Body, Upper Back, Lower back, Lower Body, Glutes, Thigh
Training Goals

More Pregnancy Workouts

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Workout for Pregnant Women: Back, Glutes, and Arms

Staying Fit During Pregnancy: In this gentle at-home workout, you’ll train your back, glutes, and arms in 30 minutes.

Lunge

Start in a lunge position. Place your back foot on the BLACKROLL. Keep your upper body upright. Slowly lower your hips down. Your front knee should form a right angle. Return to the starting position.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh, Lower legs
Training Goals

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Glute Kickbacks

Place the LOOP BAND around your feet. Get on all fours. Engage your core muscles. Extend one leg backward so that it’s in line with your upper body. Pause briefly at the end of the contraction. Feel the tension in your glutes.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Squats

Place the LOOP BAND around your thighs with your feet shoulder-width apart. Bend your knees. Your thighs should be parallel to the floor. Push your knees outward as you perform the movement. Return to the starting position.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Side Walk

Place the LOOP BAND around your ankles in the standing position. Bend your knees slightly. Move sideways one step at a time.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Side Lunge

Place the BOOSTER vibration core into a foam roller and turn it on so that 3–4 lights illuminate. Stand upright and hold the BLACKROLL® in front of your body. Take a large step to the side and bend your knee. Return to the starting position.
Product
Repetitions
12
Body part
Lower Body, Glutes, Thigh
Training Goals

Cat-Cow

Start on all fours with your head in line with your spine. As you exhale, round your back. Pull your navel inward and bring your chin toward your chest. As you inhale, arch your back.
Product

0

Seconds
60
Body part
Upper Body, Lower back
Training Goals

Mobilization of the Thoracic Spine - Right

Start on all fours. Place the BLACKROLL between your hands and knees. Rest your left arm on the roll beneath your body. Rotate your thoracic spine as far as possible. Bring your arm back, rotate in the opposite direction, and extend your arm toward the ceiling. Then switch sides.
Product
Seconds
60
Body part
Upper Body, Shoulders, Upper Back
Training Goals

The Pigeon

Bring one leg in front of your body. Bend the knee at a 45° to 90° angle. Extend the other leg behind your body. Press the pelvis on the side of the extended leg toward the floor. If possible, rest your upper body on the back of your hand in front of you.
Product

0

Seconds
60
Body part
Lower Body, Hips
Training Goals

Hip Flexor Stretch

Start in a half-kneeling position. Your arms are resting loosely at your sides. Push your hips forward. Hold the position.
Product

0

Sets / Seconds
1 / 90
Body part
Lower Body, Hips
Training Goals

Your Pregnancy Workout Tools:

Exercise mat
Mat
Mat

Mat

Available in multiple variants

from€79.90
Resistance band
Loop Band
Loop Band

Loop Band

Available in multiple variants

€14.90
Foam roller
Med
Med

Med

€34.90

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Postpartum Recovery

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BLACKROLL

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