Third Trimester Pelvic Stability & Core
Training For Motherhood • 53m
This one's a bit long, and requires adjusting some equipment around, but it's such an important one! Lots of explaining, too, so make sure you listen up :)
Equipment: small ball/pillow, cable machine/long band, set of dumbbells, kettlebell or heavy weight to swing with
3x: pelvic stability exercises: all of these exercises focus on strengthening the muscles that support the pelvis, and the muscles that cross the pelvis: glutes, adductors, core, back, and pelvic floor
- 8-10 (each side) quadruped with glute raise rows
- 8-10 (each side) staggered stance Pallof variation
- 8-10 (each arm) b-stance bridge with cable row *opposite arm and leg here
- 8-10 (each side) reverse lunge with row
- 8-10 (each leg) modified side plank kickbacks
3x:
- 8-10 (each side) kneeling chop: we need rotation during pregnancy because if you’re upper back is restricted, it will impact the rest of your body
- 10 ball squeeze bear hold: this helps stabilize the pelvis and create good coordination in movement
- 30 seconds (each side) one leg transfer carries: improves all around strength, endurance, helps with posture, core, and shoulder health. It also carries directly over to motherhood!
- 10-12 swings: swings encourage you to train reflexive firing of the inner core
Up Next in Training For Motherhood
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Third Trimester Glutes
Equipment: stability ball/incline, short band, set of dumbbells, optional heavy weight
Activation: 3x
- 15 glute bridges (can modify here for hip thrusts if that feels better)
- 15 (each leg) standing kickbacks
- 10 (each side) clamshells
3x:
- 10-15 hip thrusts *bodyweight is optional here, b... -
Third Trimester Upper Push
During this workout, I want your focus to be on connecting the Core 4 WHILE you push. Being able to make that mind-to--muscle connection and having all of these very important muscles working together is so important and GREAT training for the big day!
Equipment: small ball/pillow, incline for ...
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Third Trimester Lower Body
This one is a bit longer, but packed with birth-prepping lower body exercises. And it was the perfect level of difficult! I make it clear throughout the video, but just to reiterate: PLEASE tweak sets and reps to what feels best for YOU where you are in your pregnancy. Each circuit is suggested t...
