TEST for Program
Note
Program Overview
- Workout Frequency
- Duration
- Focus
- Rest Days
- Equipment Needed
Warm-Up (5-10 minutes)
- Walking or Light Cardio
- Dynamic Stretching
Workout Program
1. Cat-Cow Stretch (Core and Back)
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
2. Bodyweight Squats
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
3. Wall Push-Ups
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
4. Seated Shoulder Press (Dumbbells)
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
5. Glute Bridges
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
6. Side-Lying Leg Lifts
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
7. Bird-Dog (Core and Back)
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
8. Pelvic Tilts
- Target Muscles
- Sets/Reps
- How to Perform
- Pro Tip
- Common Mistake
Cool-Down (5-10 minutes)
- Gentle Stretching
- Deep Breathing
Pro Tips for Success
- Listen to Your Body
- Stay Hydrated
- Avoid Lying Flat on Your Back After the First Trimester
- Focus on Balance and Stability
- Engage Your Core and Pelvic Floor
Common Mistakes to Avoid:
- Overexertion
- Skipping Warm-Ups and Cool-Downs
- Ignoring Posture
- Holding Your Breath