Move · Videos · Strength · 34 min

34-Minute Pregnancy Core and Pelvic Floor Strength Class

34-Minute Pregnancy Core and Pelvic Floor Strength Class — video by Dr. Mae Hughes Play · 33:42

Video by Dr. Mae Hughes on YouTube · Open on YouTube

For pregnant women, any trimester: a pelvic-floor physio leads strength work with easier options: band press-outs, bridges with a band pull-down, marches on a small Pilates ball, side-lying leg circles, dumbbell marches. Check with your midwife or doctor before starting exercise in pregnancy.

  • 34 min
  • All levels
  • Low impact (no jumping)
  • resistance band, dumbbells, mat
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Step by step 11

Tap a time to watch that step in the video.

  1. Rock-back breathing on all fours, sitting back towards the heels, then seated side-body reaches each way. 0:30
  2. Bird dog windmill: one leg long as the opposite arm circles round, then gentle pelvic circles on all fours. 2:20
  3. Ball breathing: lean back on a small ball, breathe in to widen the ribs, then out through pursed lips, zipping up. 3:51
  4. Half-kneeling band press-out: press the band out and rotate over the front knee, keeping that knee facing forward. 5:14
  5. Bridge with band pull-down: hold the hips up and pull the band down; use a bench if lying on your back feels wrong. 7:20
  6. Superset rounds 2 and 3: the band press-out with rotation and the bridge pull-down again, a minute each. 9:17
  7. Ball-supported march: march one leg at a time with the pelvis still; go easier if your belly domes or cones. 16:04
  8. Side-lying inner-thigh circles: top knee on the ball, lift the straight bottom leg and circle it both ways. 17:50
  9. Standing march holding dumbbells: stay tall and breathe out as you lift each knee, slow and controlled. 19:49
  10. Circuit rounds 2 and 3: the ball march, side-lying leg circles and standing march again. 20:50
  11. Cool-down: seated rib circles and diagonal reaches, knee windscreen wipers on your back, then slow breathing. 29:45

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe in to widen your ribs, then breathe out through pursed lips as you lift the pelvic floor and zip up your core
  • Keep the front knee facing forward and stay tall as you press out and rotate
  • If your belly domes or cones, switch to the easier version

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesband press-outs and pull-downs, arm windmill
  • Wrists & hands movesbird dog windmill on all fours
  • Upper back movesside reaches, windmill, band rotations
  • Lower back movespelvic circles, bridge holds, ball curl-ups
  • Hips movesbridge holds, side-lying leg circles, marches
  • Knees moveshalf-kneeling press-outs, all-fours warm-up
  • Ankles & feet movesstanding weighted marches
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bench hip thrust with a dumbbell instead of lying back; hold the leg up instead of circles

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Mae Hughes; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety