I am 20 weeks pregnant with my second set of twins in this photo. My focus of this exercise is to functionally load the pelvic floor. I use a 4kg ViPR and one gliding disc. You can use a dowel rod or a broom stick instead of the ViPR. You can use a socked foot on the floor or a paper plate instead of the gliding disc.
Begin standing with the ViPR vertically on the ground between your feet and a gliding disc under your right foot.
Squat down, reaching your hips back and the ViPR forward (inhale). Return to standing (exhale).
Squat down through your left leg, slide the gliding disc out towards the right with your right foot, tilt the ViPR forward slightly as you squat down (inhale). Drag the gliding disc back towards center as you stand up (exhale). Squat down, reaching your hips back and the ViPR forward (inhale). Return to standing (exhale).
Reach right leg back behind left as you bend the left knee into a squat (inhale). Stand up bringing right leg back to center (exhale). Squat down, reaching your hips back and the ViPR forward (inhale). Return to standing (exhale).
Complete 6-12 repetitions per side.