workout

25 Min Prenatal Core Strengthening


Bookmark

90-180

25 min

Dumbbells

Beginner, Intermediate

One of the most proactive things expecting mothers can do to speed up labor is maintain a strong core and pelvis. Here's a prenatal core strengthening routine that only requires one dumbbell and then an optional floor mat for comfort. This workout is great for mamas in the 1st, 2nd, and 3rd trimester.

Warm Up
Diaphragmatic Breathing 
Connection Breaths 


(Anti-Rotation) Bird Dog 2 x 10 each side 
(Anti-Extension) Walking Waiter’s Carry 2 x 30 seconds
(Hip Flexion + Neutral Spine) High Plank + straight leg extension
(Anti-Lateral) Side planks 2 x 30 seconds

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