Day 26: 28 Day Prenatal Workout Challenge

If you feel sore from the past couple workouts, then please make today’s cardio a light intensity, active recovery workout! This could mean brisk walking or a leisurely bike ride. Get your blood flowing to boost muscle recovery, de-stress and improve sleep quality. Aim for 20-30 minutes. Same goes for the core compressions- if you…...

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Day 24: 28 Day Prenatal Workout Challenge

Continue progressing your planks! If your wrists bother you when performing straight-arm planks on an incline, here are some modifications: Make fists, and place your knuckles on the wall/surface with your palms facing each other. Use light handheld weights as “handles” to achieve neutral alignment, palms facing each other. If leaning on a reasonably soft surface,…...

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Day 22: 28 Day Prenatal Workout Challenge

Welcome to our final week of this workout challenge! Finish strong as you open the week with very targeted, very precise, express yet effective moves… 2 x 5 minutes of core compressions. Complete, undivided attention. Deep, slow, activation. Pulsing Dia planks: keep progressing; pause if/as needed to ensure you maintain perfect form throughout. Check your calendar.…...

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Day 16: 28 Day Prenatal Workout Challenge

Keep rocking this week as we kick our core activation into high gear! Check those boxes: 2x 5 minute sets of core compressions. Close your eyes and visualize your strong, healthy, abdominal muscles as they slowly, firmly hug your baby towards the spine. Remember to soften and relax the pelvic “door” as you engage your deep abdominal…...

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Day 13: 28 Day Prenatal Workout Challenge

Enjoy a fun, active day with your family! A few ideas: gardening, playing outside (with or without little ones), walking, hiking, swimming, biking, dancing, create your own family Olympics, brisk walking during/between errands and shopping, take the stairs when safe and practical, etc.)… Keep it simple and sweet. Find two 5-minute windows to squeeze in your…...

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Day 12: 28 Day Prenatal Workout Challenge

Remember, you can take your rest day whenever you need it! If that day is today, then place these workouts on your weekend itinerary, along with your Day 14 (Sunday) interim measurements. Flexibility and perseverance in the messiness of real life (i.e. perfection isn’t possible, nor even desirable) are essential to make sustainable lifestyle changes.…...

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Day 10: 28 Day Prenatal Workout Challenge

Grab your challenge calendar, and rock those core compressions and pulsing planks, hands at countertop height: check, check! Make time today for invigorating cardio! Activity of choice, with a friend or solitary. Inside or outside – the most important thing is to get it done. You will feel so good when you do! Warming up with light…...

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Day 9: 28 Day Prenatal Workout Challenge

It’s already Day 9 of our 28-day workout challenge! Fire up your core with today’s workout! It’s as easy as 1, 2, 3… While performing your core compressions, place your hands on your belly, close your eyes, and focus on keeping your pelvic floor soft and relaxed throughout both 5-minute sets. Birth Power workout Plié…...

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Day 6: 28 Day Prenatal Workout Challenge

Welcome to the weekend! Enjoy a fun family activity today, and squeeze in 5 minutes of core compressions twice. Devote those 10 minutes of time, energy and focus to your own health.   What kind of family activity? Whatever you enjoy! Hiking? Biking? Swimming? An old-fashioned game of tag? Roller-skating? Kite-flying? Yes to any and…...

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Day 2: 28 Day Prenatal Workout Challenge

Hello Day 2 of our 28-Day Prenatal Workout Challenge! Today’s activities to tackle on your challenge calendar: 2x 4-minute sets of core compressions (see BellyGuard), any body position* The Anti-Waddle (Workouts+ page) Biceps curls (video link) *Avoid lying on your back and motionless standing. You’re off to a terrific start!! Have you already missed a…...

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Day 1: 28 Day Prenatal Workout Challenge

WELCOME to Day 1 of our 28-Day Workout Challenge!!!!! Today you will record baseline measurements, perform core compressions, and begin your progressive plank series. I have provided diastasis recti self-check tips below. Please read these! Video instruction is available in the Firm Foundation video. You may perform today’s core compressions (see the BellyGuard video if you need…...

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