Pregnancy – trimester 2
PregnancyBeginner10 exercisesabout 35 min
In weeks 14–27 the centre of gravity shifts and the lower back arches more. The session builds stability around hips, glutes and lower back: squats, rows, hip bridges, bird dogs, clamshells, wall sits, banded side steps and cat–cow. Bridges on your back are short – if lying on your back feels uncomfortable, do them with your upper body on a bench or skip them. Pelvic floor every day. 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
Goblet Squat3 sets × 10-12 · rest 75 sSingle-Arm Dumbbell Row3 sets × 10/arm · rest 60 sGlute Bridge3 sets × 12 · rest 60 s
Bird-Dog3 sets × 8/sida · rest 45 s
Clamshells2 sets × 12/sida · rest 45 s
Wall Sit2 sets × 30 s · rest 60 s
Banded Lateral Walk2 sets × 10/sida · rest 45 s
Cat-Cow2 sets × 8 · rest 30 s
Deep core breathing2 sets × 8 andetag · rest 30 s
Pelvic floor contraction2 sets × 10 · rest 30 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.
