Prenatal Workouts
These workouts are designed for pregnant woman from 4 weeks to 40+ weeks. Each workout is safe for all trimesters with the proper modifications that are provided to you within each workout. Please keep an eye out for any signs of intolerance such as coning/doming along the midline of the core, pelvic pain or pressure, incontinence and discomfort of any kind. If these signs of intolerance are present, please modify the movement.
-
Build Your Own 30 Day Prenatal Program
1.17 MB
Build Your Own 30 Day Prenatal Program
-
15 Minute Cool Down & Calm Down: 2nd Trimester
Equipment needed:
-No equipment
-Yoga block/pillow option -
15 Minute Cool Down and Calm Down: Third Trimester
Equipment needed:
-No equipment
-Pillow or yoga block option -
Rep-Based Pelvic Floor Relaxation and Labor Prep Workout (1)
Equipment needed:
-Birth ball/Yoga ball
-
Rep-Based Pelvic Floor Relaxation and Labor Prep Workout (2)
Equipment needed:
-No equipment
-Wall option -
6 Minute Timed Pelvic Floor and Deep Core Workout
Equipment needed:
-9 in. pilates ball/ pillow -
20 Minute Timed Low Impact Cardio Workout
Equipment needed:
-Bench/Chair
-Light/Medium dumbbell -
8 Minute Timed Pre/Postnatal Core Rehab Workout (Great for C-section Mamas)
Equipment needed:
-No equipment needed
-
15 Minute Labor Prep and Pelvic Floor Relaxation (2)
Equipment needed:
-Birth/Yoga Ball
-
Rep-Based Full Body Prenatal Posture Stretch
Equipment needed:
-Light dumbbells
-Light/Medium mini band
-Heavy dumbbells
-Bench/Chair
-Resistance band with handles + something to hook it to -
30 Minute Timed Low Impact Cardio + Core Workout (2)
Equipment needed:
-Light/Medium Dumbbells
-Bench or Chair -
10 Minute Timed Prenatal C-Section Prep Workout
Equipment needed:
-None -
40 Minute Timed Prenatal Strength Workout *Great for 35+ weeks*
Equipment Needed:
-Long resistance band with handles + something to hook it to
-Bench
-Medium or Heavy Dumbbell
-Mini Band
-Yoga Block or a Foam Roller
