But, how you train your core matters during pregnancy! We don’t want to just focus on traditional ab exercises–we want to ensure that the exercises we are choosing are still appropriate for pregnancy!
In the MamasteFit Prenatal Fitness Programs, we include daily core exercises to keep you strong AND comfortable throughout your pregnancy. Our core exercises primarily target:
- Core stabilization–maintaining your position as your arms and legs move, such as with one-sided farmer carries, bear crawls, and pallof press.
- Rotational core strengthening–these exercises target the obliques, which can help to stabilize the pelvic girdle and heal diastasis!
- Myofascial sling exercises that support pelvic stability!
15-Minute Prenatal Core & Upper Body Workout!
In this 15-minute upper body and core workout, you will do three rounds of:
- Bent over rows to strengthen the back muscles! This is especially important during pregnancy as our belly grows more forward–we need a strong posterior chain to help us maintain an upright position.
- Adductor side plank to strengthen the inner thigh–you may not think of the inner thigh as a part of your core, but the inner thighs play a large role in pelvic stability!
- Side lying hip abduction with ball balance straight into a side plank hold to strengthen the core and obliques!
This workout is a 15-minute preview of one portion of a full prenatal on-demand workout! Our prenatal on-demand workouts are broken up into three parts–A, B, and C– to allow you to shorten or lengthen workouts to meet your daily needs!
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow