Pregnancy Strength Back and Glutes Workout

This pregnancy 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.

Welcome to my Pregnancy Strength Back and Glutes Workout!

This workout is designed to help expecting mothers build strength in their back and glutes, which can help alleviate common pregnancy discomforts and prepare the body for labor and delivery.

In this workout, I will be focusing on exercises that are safe and effective for pregnant women, while still challenging and beneficial. Remember to listen to your body, modify exercises as needed, and always consult with your healthcare provider before starting any new exercise routine during pregnancy.

So grab a mat and let's get started on building strength and stability in your back and glutes during this special time in your life. 

Do you have PGP?

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.

To download our FREE PregActive Pregnancy APP go to the Apple APP store or the Google APP store and search for 'PregActive.'

Pregnancy Strength Back and Glutes Workout Video

Join Me

Join me as I challenge myself to complete a pregnancy workout that focuses on strengthening my glutes and back—let's see how it goes!

Welcome to today's pregnancy workout, where we'll focus on exercises specifically designed to strengthen your glutes and back.

As your body changes during pregnancy, you may experience back pain and discomfort, making it essential to focus on these muscle groups. Your body is going through so many changes, and it's easy to let your posture slip, which can put extra strain on your back.

Strengthen Your Glutes

By strengthening your glutes and back, you'll be better equipped to handle the demands of pregnancy and even beyond. This workout is especially important because it can help alleviate some of that discomfort and pain that comes with pregnancy.

Plus, it'll help you maintain your overall physical fitness, which is crucial for your overall health and wellbeing.

Relaxin Hormone

When you're pregnant, your body produces relaxin, a hormone that helps loosen your ligaments and joints to prepare for childbirth. While this is necessary for delivery, it can also cause instability and put extra strain on your back.

By strengthening your glutes and back, you'll be able to counteract some of that instability and maintain better posture. This is especially important during the third trimester when your belly is growing rapidly, and your back is taking on more weight.

Balance and Coordination

Strengthening your glutes and back will also help with your overall balance and coordination, which can be affected by your changing body. By working on these muscle groups, you'll be able to maintain your balance and reduce your risk of falls or injuries.

And let's not forget about the emotional benefits – when you feel strong and capable, you're more confident and empowered, which is essential during pregnancy.

To download our FREE PregActive Pregnancy APP go to the Apple APP store or the Google APP store and search for 'PregActive.'

Safe and Effective Exercises

We'll go through a series of safe and effective exercises that target your glutes and back, helping you build strength and alleviate discomfort. We'll start with some gentle stretches to get you warmed up and ready for the workout ahead.

From there, we'll move on to some strengthening exercises that will engage your glutes and back muscles. Don't worry if you're new to working out or if you're not sure what to expect – we'll take it slow and gentle, and I'll guide you through each exercise step-by-step.

Target Your Glutes and Back

The exercises we'll be doing today are specifically designed to target your glutes and back, and they're all modified to be safe for pregnant women. We'll focus on controlled movements and deep breathing to help you connect with your body and get the most out of your workout.

Remember to listen to your body and take breaks whenever you need to – it's all about honoring your body and taking care of yourself during this time.

Focus on Breathing

As we move through the workout, I want you to focus on your breath and your body. Let go of any tension or stress, and just focus on the sensations in your body. Feel your muscles engaging, feel your heart beating, and feel your body working hard to get stronger.

This is your time to focus on yourself and your baby, and I'm so glad you're taking this opportunity to prioritize your health and wellbeing.

Focus on Your Posture

As you move through the exercises, I want you to focus on your posture and your alignment. Make sure you're engaging your core and maintaining good form, even if it means taking it a little slower.

Remember, the goal is to challenge yourself, but not to push yourself too hard – we're going for strength and endurance, not exhaustion.

Your Goal

By the end of this workout, you'll be feeling stronger, more confident, and more connected to your body. You'll be proud of yourself for taking the time to prioritize your health and wellbeing, and you'll be feeling more empowered to take on the rest of your pregnancy journey.

And don't forget – the benefits of this workout will extend far beyond pregnancy – you'll be building strength and endurance that will serve you well for years to come.

In Summary

In summary, strengthening your glutes and back can provide numerous benefits during pregnancy, including improved posture and reduced pain. By focusing on these muscle groups, you'll be able to alleviate some of that discomfort and maintain better overall health and wellbeing.