Prenatal Strength Plan
Convertible 20kg set (kettlebell/dumbbells/barbell) · power tower · bands (see bottom).
Tap Prev/Next or pick a week — your first day is today.
Pelvic Floor & Breathing — Daily, 5 Minutes
For pushing, the skill that matters is release, not contraction — that's what second-stage labor asks for.
- 360° breathing — 10 breaths. Sitting or side-lying, hands on lower ribs. Inhale: ribs widen sideways, belly softens, pelvic floor descends. Exhale: everything recoils naturally.
- Conscious release — 10 reps. On each inhale, actively let the pelvic floor soften and bloom downward.
- Contract–release — 10 reps. Exhale + gentle lift (as if stopping gas). Inhale + full release.
On hands and knees. Round the spine up on the exhale (cat), let the belly drop and chest lift on the inhale (cow). ×10.
Seated, one leg bent in front, one bent behind, both near 90°. Rotate slowly between sides. ×6 each side.
On your back, knees pulled toward armpits, hands holding the outside edges of your feet. Rock gently side to side.
Kneeling, hips back toward heels, folding forward with arms long on the floor. Breathe into your low back.
Lying on your side, knees bent, a pillow between them. 360° breathing and conscious release before bed.
Forearms on the pads, legs hanging fully relaxed — no raising. 30–60 seconds.
Bands Reference
| ⚠️ The two band sets share colour names but different tensions. Every band in this plan is written Tube-X or Loop-X — never go by colour alone. | ||||||
|---|---|---|---|---|---|---|
| Yellow | Red | Green | Blue | Black | Purple | |
| TUBE (short, with handles) | 4.6kg | 9.1kg | 13.6kg | 18.1kg | 22.6kg | — |
| LOOP (long, flat, no handles) | 2.3–4.5kg | 6.8–13.6kg | 22.7–54.4kg | — | 11.3–27.2kg | 18.1–40.8kg |
Band kg ≠ iron kg — printed rating is peak tension at full stretch, near-zero at the start. RPE governs, always.
| Use | Ladder |
|---|---|
| Hip thrust (over hips, both ends trapped under feet) | Loop-Red → Loop-Black |
| Glute bridge / lateral walk (folded double, knees or ankles) | Loop-Yellow ×2 → Loop-Red ×2 |
| Pull-up assist (thicker = more help, progress thinner) | Loop-Green → Loop-Purple → Loop-Black |