Prenatal Trimester II (Core & Glutes)
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
Beginner
Standing and quadruped work to wake up hips and stabilize the core; finishes with gentle stretches.
Standing Pelvic Tilt
2 sets10 reps45s restStanding Hip Abduction (bent knee)
2 sets10 reps60s restStanding Hip Extension (bent knee)
2 sets10 reps60s restSit Squat
3 sets10 reps75s restBird Dog
2 sets10 reps60s restSide Lying Clam
2 sets12 reps60s restLateral Side Plank (bent leg)
2 sets0 reps45s restKneeling Hip Flexor Stretch
1 sets0 reps30s restSeated Glute Stretch
1 sets0 reps30s rest
Day 2 — Posterior Chain & Balance
Beginner
Hip hinge, knee-friendly squats, and side-lying work to build strong, stable glutes.
Bodyweight Good Morning
3 sets10 reps60s restBodyweight Wall Squat
3 sets8 reps75s restBent Leg Kickback (kneeling)
2 sets10 reps60s restKneeling Straight Leg Kickback
2 sets10 reps60s restStanding Hip Circle
1 sets0 reps30s restSide Lying Leg Raise
2 sets12 reps60s restStanding Hip Abduction
2 sets12 reps60s restLateral Side Plank (bent leg)
2 sets0 reps45s restSeated Groin Stretch
1 sets0 reps30s rest
Day 3 — Strength & Gentle Core Flow
Beginner
Bias toward glute strength with safe core work and posture resets.
Sit Squat
3 sets12 reps75s restStanding Hip Abduction (bent knee)
2 sets12 reps60s restBent Leg Kickback (kneeling)
2 sets12 reps60s restHip Clam Shell
2 sets12 reps60s restLateral Side Plank (bent leg)
2 sets0 reps45s restBird Dog
2 sets12 reps60s restGlute Bridge March
2 sets10 reps60s restStanding Pelvic Tilt
2 sets10 reps45s restSeated Glute Stretch
1 sets0 reps30s rest
