Pregnancy workout: Pelvic floor, stomach & legs
Are you pregnant and want to continue working out? Moderate strength training with specific exercises adapted to your pregnancy can keep you fit throughout your pregnancy and prepare you for after giving birth.
Since your body's centre of gravity changes, your tissue become softer and the abdomen, pelvis and leg muscles become more unstable during pregnancy, along with a weaker pelvic floor, you should undertake specific exercises for pregnant women. In this pregnancy workout, we focus specifically on these changes in your body. Pelvic floor exercises help you strengthen this area as your baby grows during pregnancy. Stomach muscle training during pregnancy, solely your lateral muscles, helps you avoid placing unnecessary strain on the rectus diastasis that occurs (separation of the abdominal muscles). This pregnancy workout also strengthens your legs to combat pelvic instability and swelling during pregnancy.
What to consider during the workout
Carry out all exercises at a low intensity and work in the aerobic area so that you can easily keep going. Your pulse should not exceed 145 beats per minute during the workout.
Training frequency
2-3 times a week (or less, depending on how far along you are in your pregnancy)
Seek medical advice
If you are suffering from sickness, an at-risk pregnancy or other health problems during pregnancy, you should seek advice on whether the workout is suitable for you.
This is how your pregnancy workout is structured with a focus on pelvic floor exercises, stomach muscle exercises and leg stability
Your pregnancy workout focussing on the pelvis, stomach and legs:
First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.
During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.
At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.
Your pregnancy workout exercises at a glance:
This is how your pregnancy workout is structured with a focus on pelvic floor exercises, stomach muscle exercises and leg stability
Your pregnancy workout focussing on the pelvis, stomach and legs:
First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.
During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.
At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.
Your pregnancy workout exercises at a glance:
Your pregnancy workout focussing on the pelvis, stomach and legs:
First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.
During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.
At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.
Side Pull
Side Pull
Standing Scale
Standing Scale
Single Leg Squat
Single Leg Squat
Glute Kickbacks
Glute Kickbacks
Squats
Squats
Side Walk
Side Walk
Side Lunge
Side Lunge
Cat-Cow
0
Cat-Cow
0
T-Spine Mobilisation
T-Spine Mobilisation
Pigeon Pose
0
Pigeon Pose
0
Hip Flexor Stretch
0
Hip Flexor Stretch
0
