Hannah Bower

Trainer 9+yrs, Pre-Postnatal Specialist

Welcome to Your Second Trimester, Mama!
Your second trimester program builds on the foundational breathing and core concepts you’ve been developing, while introducing targeted movements to support your changing body and prepare you for the months ahead.

What to Expect

Continuation & Progression: We’ll deepen your breath work and core connection while adapting exercises for your growing belly and shifting center of gravity.

Structured Workouts: Each session balances strength, mobility, and preparation for birth and recovery. 

Corrective Warm-ups: Specialized sequences address common second trimester concerns and optimize your body for each workout.

Key Focus Areas
Hip Stability & Pelvic Support
Targeted exercises to address and prevent pelvic girdle pain while strengthening the deep stabilizers that support your growing baby.

Ribcage Mobility & Pelvic Floor Health
Gentle ribcage mobilization and breathing exercises that support optimal pelvic floor function and core pressure management.

Glute Activation & Posterior Chain Strength
Glute medius strengthening for pelvic stability and posterior chain exercises to prepare your body for postpartum demands.

Integrated Pelvic Floor Training
Pelvic floor exercises woven throughout your workouts, including breathing coordination and internal rotation work for optimal pelvic positioning.

This program serves as your bridge to third trimester and postpartum success, building the foundation you’ll need for birth, recovery, and beyond.

Program Structure:
	•	Weeks 14-27 of pregnancy (second trimester)
	•	4-week cycles that repeat for consistency and progression
	•	Deload week at week 28 (program week 16) for recovery
	•	Flexible start - begin at week 14 or jump in wherever you are in your pregnancy

Have a promo code?

Enter your email