Core & Hip Stability per Trimester
Grab a mini loop and large loop and get to stabilizing!
Pre/1st Trimester: “Lying phase”
2 or 3 times per week
With new exercises, start by pausing at the contracted position for 1 or 2 seconds
- Breathing drills/cat+cow
- Clamshell x 12
- Glute Bridge x 3 w/ 6 second pause
(scale up with single leg, leg elevated, or reverse plank versions) - Supine Banded Adduction x 12
or
Ball Squeezes x 6 w/ 3 second hold
Finish w/ Bird Dog x 5 reps each side (non-alternating)
2nd Trimester: “Crawling Phase”
2 or 3 times per week
Start with Breathing drill at least once a week
With new exercises start by pausing at the contracted position for 1 or 2 seconds
- Plank Banded Adduction x 10 to 15 reps
- Plank Banded Abduction x 10 to 15 reps
- Hip Flexor Mobility x 60 sec each side
- Shoulder Raised Glute Bridge x 10 to 12 reps
or
Reverse Plank x 8 reps w/ 3 to 5 second hold - Squats x 10 reps
Finish w/ banded Bird Dog x 6 to 10 reps each side (non-alternating)
3rd Trimester: “Walking Phase”
2 or 3 times per week
Start with Breathing drill at least once a week
- Standing Hip Adduction x 10 to 15 reps each side
- Lateral Band walks x 12 to 15 steps each direction
or
Standing abduction x 10 to 15 reps each side - Hip Flexor mobility x 60 sec each side
- Banded Bird Dog x 5 reps each side (non-alternating)
Or
Contra-lateral Single Leg Romanian Deadlift - Squats x 10 reps
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