Pregnancy – trimester 3
PregnancyBeginner9 exercisesabout 30 min
Week 28 to birth: shorter sessions, standing and side-lying exercises, nothing on your back. Supported squats (hold a chair back), rows, low step-ups, side-lying leg raises, clamshells, wall sits and cat–cow. Squats and pelvic floor relaxation are preparation for birth – spend as much time relaxing as contracting. If the pelvis feels unstable, skip the step-ups. 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
Bodyweight Squat3 sets × 10 · rest 75 sSingle-Arm Dumbbell Row3 sets × 10/arm · rest 60 sStep Ups2 sets × 8/ben · rest 60 s
Side-Lying Hip Abduction2 sets × 12/sida · rest 45 s
Clamshells2 sets × 12/sida · rest 45 s
Wall Sit2 sets × 20 s · rest 60 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.
