Donate to support Ukraine's independence.
Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
https://storage.googleapis.com/oneworld-prod/assets/Schwangerschaftsworkout-Bauch-Beine-Becken_2021-07-01-081315_nzgn.jpg?v=1625127196
Add routine to list

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.

Duration
36 Min
Exercises
9
Difficulty
Beginner
Products used in Routine
Mat
Loop Band
Med

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.

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 tools

20% softer

WHITE/PINK
WHITE/GREEN

For beginners & those who like it softer

Med

€31.90
Anti-Burst-System ABS®

Training tool & yoga ball in premium quality

Gymball

€39.90
In six resistance levels

yellow/extra light
orange/light
red/gentle
+3

Small & skin-friendly fitness band for many exercises

Loop Band

€14.90
Premium Quality

Black
Coral
incl. gymbag

Optimal size, lies perfectly on the floor & doesn't slip

Mat

from
€79.90
A powerful trio

Three LOOP BANDS in light, moderate & difficult levels

Loop Band Set x 3

€39.90
Six-pack

More is more: All LOOP BANDS in one set

Loop Band Set x 6

€69.90

More pregnancy workouts

Workout routine after pregnancy
Duration
30 Min
Exercises
13
Difficulty
Beginner
Pregnancy workout back, butt, shoulders & arms
Duration
30 Min
Exercises
9
Difficulty
Beginner
Get 10% discount on your next order

Subscribe to our newsletter

Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers