Pregnancy Strength Back and Glutes Workout

This Pregnancy Strength Back and Glutes Workout is 20 minutes in duration. Stay strong in pregnancy, relieve pregnancy back ache and feel connected to your pelvic floor, glutes and core.

This fully packed 20-minute workout will have you feeling strong, stable and energized throughout your entire pregnancy. Designed specifically for 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’ll complete 40 second reps with a short break x 2 sets before moving to the next circuit. No equipment needed.

There are spaces for drink breaks, so have a water bottle handy and ensure you have water whenever you need.

Workout in a well-ventilated area, as over-heating is not the aim of the game!

We’ll start the warm-up and first circuit standing.

Pregnancy Strength Back and Glutes Workout Video

 

Pregnancy Strength Back and Glutes Workout

00:00 Pregnancy Strength Back and Glutes

00:33 Warm Up Begins

01:29 Circuit 1: Standing

01:58 Pregnancy Back 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: Side lying

12:39 Pregnancy Glute Exercise – Oysters

13:25 Pregnancy Glute Exercise – Bicycles

14:08 Pregnancy Glute Exercise – Glute Extensions

17:40 Cool Down

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