This lower body workout is perfect if you’re experiencing SPD or pelvic pain during pregnancy. Focused on squats and deadlifts, it avoids lunges and single-leg moves. You'll work through one circuit, repeated twice, with 50 seconds on and 20 seconds of rest. In just 25 minutes, build strength and stability while keeping your body comfortable and supported.
Equipment: 10lb Dumbbells, Thick Resistance Band, Bench/Incline
Up Next in PRENATAL PROGRAM
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WEEK 33 | 17 MINUTE CORE & MOBILITY W...
This 17-minute workout blends core and pelvic floor exercises with mobility stretches. Start by engaging your core using a long band and Pilates ball, then finish with stretches to improve mobility and flexibility—perfect for your third trimester.
Equipment: Bench/Incline, Pilates Ball, Long Res...
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WEEK 34 | 10 MINUTE INCLINE PLANK SERIES
Strengthen your core with this 10-minute incline plank series! Begin with some soothing breathwork, then dive into a number of plank moves using your bench. Perfect for a quick, targeted core boost!
Equipment: Incline/Bench
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WEEK 34 | 30 MINUTE FULL-BODY FUSION
This 30-minute session is all about balance! Start with an upper body circuit featuring knee pushups and tricep extensions, then shift to lower body with side lunges and more. Each circuit is done twice, giving you a full-body workout that hits all the right spots.
Equipment: Incline/Bench, Yoga...
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