Exercising Throughout Pregnancy Benefits
- Improves your comfort throughout pregnancy
- Decreases the risk of occurrence of a prenatal complication
- Decreases labor time and interventions
- Improves baby’s resiliency and strength at birth
- And so much more!
Here is a leg day workout that we offer in our 40-week prenatal programming, and the rationale behind our approach! Our programming is more than a general fitness program without sit-ups and planks. It is a program we have developed while working with in-person clients and navigating pregnancy ourselves based on research and study!
Prenatal Leg Day Workout
Part A: 2-3 Rounds of 10 Squats superset with 10 Step Ups
Squats and other leg-based movements support us maintaining an upright position longer during labor = faster labor. Pairing a strength movement with a stabilization focused exercise, such as the step ups, increases the endurance aspect of the workout (cardio without being cardio), it also strengthens the lateral sling which supports pelvic girdle comfort. Notice that the step ups have an internal rotation bias!
Part B: 2-3 Rounds of 10 Deadlifts superset with 10 Bridge Marches
Deadlifts help to strength the posterior chain! This can counter the shift forward of our center of gravity to help us maintain a more upright position = more comfort throughout pregnancy. Bridge marches are another stabilization exercise that is floor based!
Feel strong and move comfortably throughout your entire pregnancy. Our program syncs to your current week of pregnancy, so you can start at any time!
- 5 Workouts Per Week
- Labor Prep Workouts
- Teambuildr App Access
Part C: 2-3 Rounds of 10 Reverse Lunge Row the 20 Lateral Band Walks
We love to program our accessory work with a pelvic stability focus.
On lower body days, we focus more on the posterior oblique sling, which supports SI joint stability, and the lateral sling (single leg stability along with the SI joint and pubic symphysis).
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 Week Program, 9 Workouts
- On Demand Workout Videos to Follow
- Educational Videos on How to Approach Modifications
- E-Book
We offer our prenatal programs in two options! You can join our traditional strength program, our 40-week Prenatal Program, that is offered through the Teambuildr app. You can join at any time as we sync the program to your current week of pregnancy.
Our other option is our 3-week Pelvic Stability On-Demand Program. If you prefer to workout with a video at the same time, this program can be a great option!
We are currently working on our Prenatal On-Demand program but it will not be completed until closer to the summer or fall!