30min Pregnancy Strength and Conditioning Workout - Safe for Prolapse, Pelvic Pain and Diastasis
Автор: Sami - Mama Physio
Загружено: 2025-05-20
Просмотров: 72
Hi Mamas! Thanks for joining me for this 30min pregnancy strength workout. These exercises have been specifically chosen to be safe for Prolapse, Pelvic Pain and Diastasis but if anything doesn't feel right for you eg. pain or vaginal pressure, then please listen to your body
I'm 31 weeks at the time of filming this, and this series can be done at any stage of pregnancy as long as you are okay to exercise and feel good.
Equipment:
Dumbbell weights
Yoga block/foam roller/kids ball to squeeze between knees
You can use 5lbs weights in each hand like I am in this video, or adjust as needed for you - more or less weight. Body weight is fine too! Take rest and water breaks as desired.
Warm Up:
Pec Stretch on the wall
Pelvic Tilts
Cat Cow
Baby Hugs to Bird Dogs (avoid the single leg if you are having pelvic pain) • Bird Dogs - Pregnancy and Postpartum Core ...
Superset A:
Goblet Squats
Bent Elbow Flys
Superset B:
Deadlifts - RDLs or Staggered
Wall Push Ups
Superset C:
4ptK Rows
Clams and progressions • Clams and Progressions for Glute Strength ...
Set D:
Knee Hovers with Adduction • Bear Hover on Hands and Knees - Pregnancy ...
Cool Down:
Pelvic Rocking and Mobility • Birth Prep and Pelvic Mobility Flow
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