Pelvic floor and mobility – pregnancy and after
MobilityBeginner6 exercisesabout 15 min
Fifteen minutes recommended daily during and after pregnancy: pelvic floor contractions with relaxation between, deep core breathing, cat–cow, bird dog, clamshells and side-lying leg raises. Works on the floor at home, sitting at work or in bed. For an uncomplicated pregnancy. Talk to your midwife if unsure, if you have complications or get pain, bleeding, dizziness or contractions – stop the session then.
Exercises
Pelvic floor contraction3 sets × 10 · rest 30 sDeep core breathing2 sets × 8 andetag · rest 30 sCat-Cow2 sets × 8 · rest 20 s
Bird-Dog2 sets × 6/sida · rest 30 s
Clamshells2 sets × 10/sida · rest 20 s
Side-Lying Hip Abduction2 sets × 10/sida · rest 20 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Pregnancy – trimester 1, 13 weeksWeeks 1–13: train roughly as usual with a lower top. Two full-body strength sessions, walks and pelvic floor tPregnancy – trimester 2, 14 weeksWeeks 14–27: stability for hips, glutes and lower back as the centre of gravity shifts. Two strength sessions,Pregnancy – trimester 3, 13 weeksWeek 28 to birth: shorter sessions, standing and side-lying, squats and pelvic floor relaxation as preparationPostpartum – 12 weeksTwelve weeks from the birth back toward regular training in three phases: pelvic floor and breathing first, th
More workouts: Mobility
Morning mobility – 8 minutesA gentle flow that wakes up back, hips and shoulders. Move with the breath, no holds over 30 seconds.
Mobility – shoulders, chest and neckOpens you up after screen time and pressing days. Hold 30 seconds, drop the shoulders away from the ears.
Mobility – legs after running and powerwalksCalves, quads, hamstrings and glutes once you are home. 30 seconds per side is enough.
Mobility – whole bodyAfter a workout or on a quiet day. Hold each position 30 seconds and breathe.
Mobility – hips and backFor desk days. Hold 30–45 seconds per side, breathe calmly and do not push into pain.