pregnancy workout pelvic

This is how your pregnancy workout is structured with a focus on pelvic floor exercises, stomach muscle exercises and leg stability

Your pregnancy workout focussing on the pelvis, stomach and legs:

First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.
During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.

At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.

Your pregnancy workout exercises at a glance:

This is how your pregnancy workout is structured with a focus on pelvic floor exercises, stomach muscle exercises and leg stability

Your pregnancy workout focussing on the pelvis, stomach and legs:

First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.
During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.

At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.

Your pregnancy workout exercises at a glance:

Your pregnancy workout focussing on the pelvis, stomach and legs:

First, we’ll start with a warm-up to prepare you for the upcoming pregnancy workout. Before starting the exercises tailored to your pregnancy, pelvic floor exercises form a key basis. You can activate this while doing the following exercises to keep working on your pelvic floor to protect and stabilise your spine.

During the workout, which is tailored to your pregnancy, we'll work in 3 blocks with 3 exercises each. We’ll do each exercise for 30 seconds and repeat each one twice.

At the end of the workout we'll perform relaxation exercises using the foam roller - naturally specially tailored to your pregnancy.

Side Pull

Stand with LOOP BAND around ankles. Lift one foot off floor. Extend straight foot towards side. Return to starting position.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Side Pull

Stand with LOOP BAND around ankles. Lift one foot off floor. Extend straight foot towards side. Return to starting position.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Standing Scale

Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Thigh, Upper Back
Training Goals
Strength

Standing Scale

Stand in a hip-width position. Hold the BLACKROLL® between your hands and stretch your arms upwards. Bend your upper body forward. Lift one leg until your body reaches a horizontal position. Then return to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower back, Thigh, Upper Back
Training Goals
Strength

Single Leg Squat

Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower legs, Thigh
Training Goals
Strength

Single Leg Squat

Start in the lunge position. Place your back foot on the BLACKROLL. Straighten your upper body. Slowly lower your buttocks downward. The front knee should reach a right angle. Move back to the starting position.
Product
Repetitions
15
Body part
Glutes, Lower legs, Thigh
Training Goals
Strength

Glute Kickbacks

Put the LOOP BAND around your feet. Get into the quadruped position. Activate your core muscles. Stretch one leg back so that it is in line with your torso. Pause briefly in the final contraction. Feel the tension in your buttocks.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Glute Kickbacks

Put the LOOP BAND around your feet. Get into the quadruped position. Activate your core muscles. Stretch one leg back so that it is in line with your torso. Pause briefly in the final contraction. Feel the tension in your buttocks.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Squats

Stand with feet shoulder-width apart and put LOOP BAND around thighs. Squat down until thighs are parallel to floor. Push outwards with thighs to prevent knees from bending inwards. Return to starting position.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Squats

Stand with feet shoulder-width apart and put LOOP BAND around thighs. Squat down until thighs are parallel to floor. Push outwards with thighs to prevent knees from bending inwards. Return to starting position.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Side Walk

Stand with feet wide apart and LOOP BAND around ankles. Bend your knees slightly and walk siedways slowly.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Side Walk

Stand with feet wide apart and LOOP BAND around ankles. Bend your knees slightly and walk siedways slowly.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Side Lunge

Put the BOOSTER vibration core into a fascia roller and turn it on so that 3-4 lights light up. Stand upright and hold the BLACKROLL® in front of your body. Take a big step to the side and bend your knee. Come back to the starting position.
Product
Repetitions
12
Body part
Glutes, Thigh
Training Goals
Strength

Side Lunge

Put the BOOSTER vibration core into a fascia roller and turn it on so that 3-4 lights light up. Stand upright and hold the BLACKROLL® in front of your body. Take a big step to the side and bend your knee. Come back to the starting position.
Product
Repetitions
12
Body part
Glutes, Thigh
Training Goals
Strength

Cat-Cow

Begin in quadrupedal position with the head in line with the spine. Exhale with a hunched back. Pull the navel inwards and bring the chin towards the chest. Inhale and arch your back.
Product

0

Sets / Seconds
1 / 60
Body part
Lower back
Training Goals
Recovery, Mobility

Cat-Cow

Begin in quadrupedal position with the head in line with the spine. Exhale with a hunched back. Pull the navel inwards and bring the chin towards the chest. Inhale and arch your back.
Product

0

Sets / Seconds
1 / 60
Body part
Lower back
Training Goals
Recovery, Mobility

T-Spine Mobilisation

Start in the quadruped position. Place the BLACKROLL between your hands and knees. Place your left arm on the roller under your body. Rotate the thoracic spine as far as possible. Bring your arm back, rotate in the other direction and stretch your arm towards the ceiling. Then switch sides.
Product
Repetitions
15
Body part
Shoulders, Upper Back
Training Goals
Activation, Mobility

T-Spine Mobilisation

Start in the quadruped position. Place the BLACKROLL between your hands and knees. Place your left arm on the roller under your body. Rotate the thoracic spine as far as possible. Bring your arm back, rotate in the other direction and stretch your arm towards the ceiling. Then switch sides.
Product
Repetitions
15
Body part
Shoulders, Upper Back
Training Goals
Activation, Mobility

Pigeon Pose

Bring one leg in front of the body. Angle the knee 45° to 90°. Extend the other leg behind the body. Press the pelvis on the side of the extended leg towards the floor. If possible, place the upper body on the back of the hands.
Product

0

Sets / Seconds
1 / 90
Body part
Hips
Training Goals
Recovery, Mobility

Pigeon Pose

Bring one leg in front of the body. Angle the knee 45° to 90°. Extend the other leg behind the body. Press the pelvis on the side of the extended leg towards the floor. If possible, place the upper body on the back of the hands.
Product

0

Sets / Seconds
1 / 90
Body part
Hips
Training Goals
Recovery, Mobility

Hip Flexor Stretch

Start in half kneeling position. Your arms are loosely supported at your sides by your hips. Push your hips forward. Hold the position.
Product

0

Sets / Seconds
1 / 90
Body part
Hips
Training Goals
Recovery, Mobility

Hip Flexor Stretch

Start in half kneeling position. Your arms are loosely supported at your sides by your hips. Push your hips forward. Hold the position.
Product

0

Sets / Seconds
1 / 90
Body part
Hips
Training Goals
Recovery, Mobility