During your first trimester your body is undergoing many changes, even if you don’t look different yet. There are large hormonal shifts that prompt some of the symptoms you may be feeling, like nausea/morning sickness or fatigue. You may not have a bump yet but your body is doing a lot internally to create a good environment for baby. Given that energy levels may be low and you may be nauseous, focus on manageable physical activity. It’s a great time to begin training the muscles that will support you in pregnancy, but this doesn’t have to be high impact. That being said, if you feel up for it you can continue to exercise at your usual level. All of the exercises and workouts here are designed to take you through your first trimester.
Full body workouts
These full body workouts are designed for your first trimester. They involve stretching, strengthening, and circuits to keep your body healthy in the first few months of your pregnancy. Our program leaders take into account fatigue and nausea, while still finding ways to engage your core and keep your muscles working!
Circuits
These are short circuits that will cycle through exercises for the whole body in 15-20 minutes.
Stretching Sessions
Feeling tight or stiff? Our compilation of upper and lower body stretches will get you feeling flexible again!
Mat Exercises
Mat exercises are a great way to work with body weight resistance in a low-impact way. Use these exercises to build your stability and control.
Pelvic Floor Exercises
Your pelvic floor is important for providing you support in pregnancy and controlling urination. Performing pelvic floor exercises in your first trimester can help strengthen these muscles before you start adding more body mass, preparing you for better support later in pregnancy. Use these videos to start training your pelvic floor muscles.
Upper Body Exercises
Your upper body needs to be strong for when baby arrives! Start strengthening your arms early with these upper body exercises.
Lower Body Exercises
Your lower body, especially your hips and thighs, need to be strong to carry the and support the additional weight you will have during pregnancy. Use these exercises to start building your strength in the first trimester.
Core Exercises
Your abdominal muscles will get stretched as you progress through your pregnancy, so it’s even more important to strengthen them during your first trimester. Being able to activate and strengthen these key muscles now will help support your growing belly and your low back later in pregnancy.
During your second trimester you will likely return to higher energy levels and leave morning sickness behind. It’s also the time you will likely start getting your baby bump! As your belly begins to grow, your ligaments throughout your body that help hold your joints together will start to soften thanks to the hormone Relaxin. This means you will benefit even more form keeping your muscles strong to support both your joints and your growing bump. The second trimester is a great time to increase your activity levels, now that you are likely feeling better but have not developed as big of a belly yet. The focus in this trimester should be getting physical activity to your tolerance, muscle strength and stability, as well as pelvic floor work. All of the exercises and workouts here are designed to take you through your second trimester.
Full body workouts
These full body workouts are designed for your second trimester. The accommodate a growing belly and focus on safe strengthening and cardiovascular training to keep your body feeling good during the middle of your pregnancy. Each workout has flexibility, strengthening, pelvic floor training, and a circuit to provide a well-balanced exercise session.
Circuits
These are short circuits that will cycle through exercises for the whole body in 15-20 minutes.
Stretching Sessions
Feeling tight or stiff? Our compilation of upper and lower body stretches will get you feeling flexible again!
Mat Exercises
Mat exercises are a great way to work with body weight resistance in a low-impact way. Use these exercises to build your stability and control.
Pelvic Floor Exercises
In your second trimester your pelvic floor muscles provide support for your pelvic and growing bump, in addition to controlling urination in the face of increasing pressure. You will benefit from both strengthening these muscles but also learning to relax them as well. As you get closer to birth the pelvic floor will need to be able to relax to assist in birthing the baby. Use these pelvic floor exercises to both strengthen and relax this area.
Upper Body Exercises
Your upper body needs to be strong for when baby arrives! Get your arms in baby-carrying shape with these upper body exercises.
Lower Body Exercises
As your belly grows and hormones promote relaxing of the ligaments in your pelvis, you will need additional support from your thighs and hips to stay stable and comfortable. Use these exercises to keep them strong!
Core Exercises
Though you may be getting a bump now, it’s important to keep strengthening your abdominal muscles to support your lower back and keep you stable as your body grows. Use these exercises to maintain your abdominal activation.
In your third trimester you are in the home stretch! This is a time when your belly may start limiting you more and fatigue may return. Carrying the extra weight of the baby means your body is doing hard work just by walking and moving around. To top it off, as baby gets bigger they push into your diaphragm more and this can make breathing harder. This is a time to start slowing down a little, allowing yourself more rest as needed. However, physical activity is still important, as it can keep you strong for labor and help reduce swelling in your legs. Make sure to listen to your body, but try to still get some activity daily. You may need less intense workouts or exercises than in your second trimester. All of the exercises and workouts here are designed to take you through your third trimester.
Full body workouts
These full body workouts are tailored to your third trimester. They are lower-impact and emphasize the most important ways to keep you strong and flexible at this stage. Each workout involves stretching, strengthening, pelvic floor exercises, and a circuit to keep you healthy and moving in your third trimester.
Circuits
These are short circuits that will cycle through exercises for the whole body in 15-20 minutes.
Stretching Sessions
Feeling tight or stiff? Our compilation of upper and lower body stretches for your third trimester will get you feeling flexible again!
Mat Exercises
Mat exercises are a great way to work with body weight resistance in a low-impact way. Use these exercises to build your stability and control.
Pelvic Floor/Hip Opener Exercises
As you get closer to birth there needs to be more of an emphasis on being able to relax your pelvic floor. When giving birth these muscles must relax in order to allow the baby to exit the birth canal. In these exercises we work on both contracting and then relaxing these muscles in positions you may use for labor and delivery. We also include supported pelvic floor relaxation positions to assist you in preparing for birth.
Upper Body Exercises
Your upper body needs to be strong for when baby arrives! Get your arms in baby-carrying shape with these upper body exercises.
Lower Body Exercises
Now that you’ve got a belly and have put on most of the weight you’ll gain in pregnancy, it’s important to keep your thighs and hips strong to keep you supported! With additional relaxation of the ligaments in preparation for birth, you need good muscular support for your pelvis to minimize back and hip pain. Use these exercises to keep your lower body strong!
Birth Ball Exercises
A birth ball can be both a great way to perform modified exercises in pregnancy, as well as a wonderful tool for labor. These exercises utilize a birth ball to strengthen and stretch.
No matter what kind of delivery you had, your body is doing a lot of recovering after the baby arrives. Your uterus is slowly shrinking back down to its previous size and your organs are settling back into place. If you had any duration of pushing during labor, and especially if you had a vaginal delivery, your pelvic floor muscles have been stretched and might need some help returning to their prior strength. If you had a cesarean section you will need some extra time to heal from surgery. All postpartum women benefit from gently getting their abdominal and pelvic floor muscles active and strong again, after they’ve had a period of pure recovery. The following sections and exercises can help guide you through postpartum healing and gradual return to exercise.
Phase 1 Postpartum
For mothers who are 0-6 weeks postpartum…We have designed short and gentle movement sessions to help you connect to your breath, gently activate pelvic floor and core muscles, and stretch.
Phase 2 Postpartum
For mothers beyond 6 weeks postpartum…We have included easy-moderate and moderate to challenging sessions to help you progress toward a more active lifestyle.
Education
We address topics like diastasis recti, incontinence after childbirth, and good car seat mechanics to help reduce your risk for injury.