This Pregnancy Back Strength and Glutes Workout is 20 minutes long. Stay strong during pregnancy, relieve pregnancy back pain and feel connected to your pelvic floor, glutes and core.
This fully packed 20-minute workout will keep you feeling strong, fit and energized throughout your pregnancy. Specifically designed for the second trimester, although safe for all trimesters.
Modifications are provided for Pelvic Girdle Pain (PGP), but we highly recommend if you have severe PGP to focus on our Pelvic Girdle Pain specific exercise routines such as: Relieve Pelvic Girdle Pain Pregnancy
Your 20 minute workout consists of a warm-up, cool down and three circuits each with 3 exercises that you complete 40 second repetitions with a short rest x 2 sets before moving on to the next circuit. No equipment required.
There are spaces for drinking breaks, so prepare a water bottle and make sure you have water whenever you need it.
Exercise in a well-ventilated area, because overheating is not the goal of the game!
We will start the warm-up and first circuit standing.
Pregnancy Strength Training and Exercise Video
Pregnancy Back Strength and Glutes Workout
00:00 Pregnancy strength in back and glutes
00:33 The Warm Up will begin
01:29 Circuit 1: Standing
01:58 Back Pregnancy Exercise – Deadlift
02:42 Pregnancy Glute Exercise – Runners Lunge
03:26 Pregnancy Back and Glute Exercise – Squat
06:52 Circuit 2: Kneeling
07:20 Pregnancy Glute Exercise – Fire Hydrant
08:05 Pregnancy Glute Exercise – Gate Pose Leg Extension
08:50 Pregnancy Back Exercise – Bear Holds
12:27 Circuit 3: Lying on the side
12:39 Pregnancy Glute Exercise – Oysters
13:25 Pregnancy Glute Exercise – Bicycles
14:08 Pregnancy Glute Exercise – Glute Extension
17:40 calm down
