2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
CoreBeginnerIsolation
Band Pallof Press
Pallof press with a band tied to a door or post.
Benefits
- Core stability at home
- Gentle and safe
How to do it
- Band at chest height, step away for tension
- Press out and hold
- Breathe out as you press
Common mistakes
- Rotating towards the anchor
- Shrugging
Starting prescription
- sets
- 2
- reps
- 10–12
- Rest
- 45 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
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