10 Min Pelvic Floor Workout (No Crunches!) | Pilates Ring Core + Hip Stretch (Pregnancy Safe)
Pregnant and want to feel strong, supported and connected to your body? This 10 minute pregnancy safe pelvic floor and core workout is for you, mama. 💗All you need is a mat and a pilates ring (also called a magic circle or resistance ring). We'll wake up the spine, gently strengthen your pelvic floor, inner thighs and glutes, and finish with feel-good hip openers and pigeon pose. No crunches, no planks on your belly, just bump-friendly moves that help you feel amazing.
Always check with your doctor or midwife before starting a new workout during pregnancy, and listen to your body. Skip or modify anything that doesn't feel right.
⏱️ TIMESTAMPS
0:00 Intro
0:11 Cat-Cow
0:42 Tabletop Pelvic Floor Lifts
1:36 Ring Clamshells (Right)
2:28 Ring Clamshells (Left)
3:11 Side-Lying Inner Thigh Lift (Right)
3:47 Side-Lying Inner Thigh Lift (Left)
4:26 90/90 Hip Openers + Hip Flexor Stretch
5:40 Spinal Waves
6:22 Child's Pose
6:43 Half Camel to Full Camel
7:28 Rest + Breathe
7:58 Pigeon Pose (Left)
8:41 Pigeon Pose (Right)
9:54 Closing
💗 TRAIN WITH ME
Playbook app: https://app.melspirations.com
Join my YouTube membership: https://www.youtube.com/@Melspirations/membership
Subscribe for weekly yoga and workouts that make you feel good: https://youtube.com/melspirations
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