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    Prenatal Trimester II (Core & Glutes)

    Prenatal Trimester II (Core & Glutes)

    Special
    Beginner
    3 routines

    Beginner-friendly second-trimester plan emphasizing glute strength, pelvic stability, and safe core work. Focus on posture and breath; avoid breath-holding and stop if dizzy or uncomfortable.

    Routines

    Day 1 — Glute Activation & Core Stability

    Standing and quadruped work to wake up hips and stabilize the core; finishes with gentle stretches.

    Beginner
    35 mins
    100 Kcal
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    10 reps
    45s rest
    Standing Hip Abduction (bent knee)

    Standing Hip Abduction (bent knee)

    2 sets
    10 reps
    60s rest
    Standing Hip Extension (bent knee)

    Standing Hip Extension (bent knee)

    2 sets
    10 reps
    60s rest
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    75s rest
    Bird Dog

    Bird Dog

    2 sets
    10 reps
    60s rest
    Side Lying Clam

    Side Lying Clam

    2 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1 sets
    0 reps
    30s rest
    Seated Glute Stretch

    Seated Glute Stretch

    1 sets
    0 reps
    30s rest

    Day 2 — Posterior Chain & Balance

    Hip hinge, knee-friendly squats, and side-lying work to build strong, stable glutes.

    Beginner
    37 mins
    107 Kcal
    Bodyweight Good Morning

    Bodyweight Good Morning

    3 sets
    10 reps
    60s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    3 sets
    8 reps
    75s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    2 sets
    10 reps
    60s rest
    Kneeling Straight Leg Kickback

    Kneeling Straight Leg Kickback

    2 sets
    10 reps
    60s rest
    Standing Hip Circle

    Standing Hip Circle

    1 sets
    0 reps
    30s rest
    Side Lying Leg Raise

    Side Lying Leg Raise

    2 sets
    12 reps
    60s rest
    Standing Hip Abduction

    Standing Hip Abduction

    2 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    30s rest

    Day 3 — Strength & Gentle Core Flow

    Bias toward glute strength with safe core work and posture resets.

    Beginner
    37 mins
    122 Kcal
    Sit Squat

    Sit Squat

    3 sets
    12 reps
    75s rest
    Standing Hip Abduction (bent knee)

    Standing Hip Abduction (bent knee)

    2 sets
    12 reps
    60s rest
    Bent Leg Kickback (kneeling)

    Bent Leg Kickback (kneeling)

    2 sets
    12 reps
    60s rest
    Hip Clam Shell

    Hip Clam Shell

    2 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Bird Dog

    Bird Dog

    2 sets
    12 reps
    60s rest
    Glute Bridge March

    Glute Bridge March

    2 sets
    10 reps
    60s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    10 reps
    45s rest
    Seated Glute Stretch

    Seated Glute Stretch

    1 sets
    0 reps
    30s rest
    Back to Special

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