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October 2022 Moms
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Pregnancy exercise program recommendations

wileyblisswileybliss member
in October 2022 Moms
I'm uninspired with my workouts, I was looking forward to doing the down dog prenatal yoga workouts but I've found them way too easy.. but I don't want to go back to the regular down dog app. Has anyone done or started a prenatal exercise program online that was good? Preferably something with strength training. I know there's a ton of YouTube workouts but I'd really like a structured program if possible. Any thoughts?
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Re: Pregnancy exercise program recommendations

  • amandax22095amandax22095 member
    The Expecting and Empowered app is great. It has workouts for every week of pregnancy and post partem 
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  • mckenzcmckenzc member
    edited April 2022
    I love love peloton!!! I take the strength classes 4-5 days a week. Robin Arzon has a few prenatal strength classes which I love bc she is specifically focused on pregnancy. However there are several other trainers I can rely on and know I can do it fully as they prescribe or modify on my own. Really the only movement I am avoiding is crunching or twisting, but it’s rare they include those in the strength classes that aren’t labeled “core.” Planks and push-ups still feel comfortable for me, once coning of the abs occur I’ll move those to an elevated surface like against a bench/wall etc. 

    Obviously love the cycling classes, too. And that’s so healthy for pregnancy. But you can download the peloton app on a tablet or phone without needing a bike and stream fhe strength classes. Unless you stick to body weight only classes (you can filter) you’ll need some dumbbells. I think you can do the app for 60 days free? 

    Also love that I can do Yoga, stretching, walking, strength & cycling all in one place.

    i guess it is not “structured” as in you have a plan to stick to. But I developed my own routine of upper body days/lower body/full body or aerobic/cardio like cycling. So then I stick to that but choose my own class  
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  • EmilyE13EmilyE13 member
    Technically I think the doc advice is usually not to *start* a new regimen when pregnant if you weren’t working out previously, but if you’ve been exercising and weightlifting prior to pregnancy, there is no reason to stop. I haven’t done specific pregnancy workouts and have continued my weightlifting at basically the same level as pre-pregnancy, with a few exceptions to avoid “coning” of abdominal muscles (nothing crunch related and no full planks). Highly recommend continuing to squat and deadlift if those were things you did prior to pregnancy. YouTube has a lot of prenatal at home workouts, too. I think I recommended on a previous thread, but the GlowBodyPT channel has very good prenatal and postnatal workouts. She was a track athlete at West Point and has some excellent and straightforward exercises. 
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  • krysnicole1022krysnicole1022 member
    I'm looking into a lot of pregnancy workouts. I'll be trying a bunch out. I typically do a lot of stuff that is no longer good for me to do while pregnant. I'm trying to stay active without being too active if that makes sense. I'll essentially try and stick with the same amount as before I was pregnant. I actually completely stop sweating while pregnant and I just swell and swell. I love cardio and moving but I am going to give prenatal yoga a try. Not going to lie I'm already looking forward to going to a sauna and hot yoga postpartum to sweat out the probably 15+ lbs of water weight I accumulate during pregnancy. 
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  • mcclannamcclanna member
    Barre! It’s low intensity and some of the exercises are amazing for your pelvic floor & can be easily adjusted for pregnancy. Pure barre is my go to but there’s a million different programs incl peloton
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  • mckenzcmckenzc member
    I love love loved Barre3 with my first two pregnancies! I would do barre mixed with weightlifting days and I felt so prepared for labor 💪🏻 Barre is great for pregnancy & the instructors are trained in prenatal modifications!  
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  • krthousekrthouse member
    Thebellemethod on Instagram has amazing workouts for all stages of pregnancy and postpartum. She offers actual online courses as well, but try out some of her IG videos to see if you like them first (since they'refree you mightas well!). She also shares GREAT info on pelvic floor health and many of her preggy workouts she does while pregnant herself.
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  • lalaewingslalaewings member
    Check out pvolve! They have both pre & post natal classes that are so great.
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  • ineed2peeineed2pee member
    I use the beach body on demand app and have been doing the pre-natal barre program alongside some weighted exercises. Barre is excellent for working your pelvic floor muscles and keeping toned. 
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  • knitgardenknitgarden member
    I've been trying to walk regularly and have been doing videos from the Pregnancy and Postpartum TV YouTube channel. She does prenatal pilates and yoga videos, I've been liking them ok so far. I was not very fit before getting pregnant so trying to safely work on building muscles to support my back and hips, and get ready for labor.
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  • krysnicole1022krysnicole1022 member
    I need to find a prenatal Barre. I did some prenatal Pilates and it was a bit of a snooze fest. It did nothing to elevate my heart rate. I'm also struggling to find a workout host that I like. 
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  • mcclannamcclanna member
    @krysnicole1022 not sure if prenatal barre is a thing, I do regular barre with lots of modifications like no lying on stomach, for ab work it’s very minimal twisting, always at least one foot on the ground for lower back support, etc etc. If you find some online modifications and try it out at your own pace you’ll still find it’s plenty challenging and engaging of your core in the best / most helpful for delivery way!
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  • krysnicole1022krysnicole1022 member
    Looks like it exists but online. I don't want to modify something I'm just learning so I might save it for post baby. I have c sections so strengthening my core for delivery is not a big priority. My pelvic bone is deformed and caps my cervix. I learned this after two attempts at pushing my first two out followed by emergency c sections. There is no possible way for me to push a baby out. It really sucks but at least I didn't have to go through labor and attempted delivery (total of like 10 hours pushing between the two) with my third. 
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  • scotia-293scotia-293 member
    I have been using Sydney Cummings on YouTube she is currently pregnant and she does mostly strength focused programs. 
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  • siouxieq87siouxieq87 member
    @scotia-293 I love Sydney Cummings! Question, do you need special equipment for those? All I really have are a 10lb set of dumbbells.  I’m 17 weeks and still struggling through her longer HIIT/Tabata style workouts, but of course I have to modify the abdominal exercises. I’m going to try to keep up my  pre-pregnancy fitness routine until the 3rd trimester, but I’m thinking I may have to dial it down more like 20-24 weeks. I’m so glad she has those newer workouts where she’s pregnant, they look perfect and it’s really inspiring to see someone that pregnant still moving so well.
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  • scotia-293scotia-293 member
    @siouxieq87 she has been using an incline bench to modify some movements but it is not necessary.  All you really need is dumbbells. 
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