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Pregnancy Workout Calendar - FREE

Updated: Feb 17

*Always consult your physician before starting any exercise during pregnancy and any stage of postpartum*

Congrats on your Pregnancy! Pregnancy is a beautiful time in a woman’s life—a challenging and even magical time. Regular physical activity during pregnancy can help you get through it more comfortably, with fewer health concerns or problems. The purpose of training during pregnancy is to maintain some of your fitness.

The purpose of these workouts are to help maintain some of your fitness during your pregnancy. It is not a time to try and increase your aerobic capacity or your muscular strength. When followed consistently and as prescribed, this program is to help you stay fit, manage your weight gain, and aid with nutritional guidelines during your pregnancy. Result vary*

The level of fitness during pregnancy depends on your level of fitness going into pregnancy. Additionally, never place too much stress on your pelvis or joints and keep hydrated. Your level of exertion shouldn’t be high. Instead, you should always be able to hold a natural conversation while working out.

It is natural to worry about miscarriage, especially pregnancy and if you have miscarried before. However, there is no evidence to suggest that exercise causes miscarriage.

In fact, if your pregnancy is uncomplicated, it is safer to exercise than not. Note that women who stay active during pregnancy have a lower risk of gestational diabetes and high blood pressure. If you concerns about exercise during your pregnancy please speak with you OB/GYN or Midwife.

Here are some of the benefits from exercise during pregnancy you may experience:

  • Reduces backaches, constipation, bloating, and swelling.

  • May help prevent or treat gestational diabetes.

  • Increases your energy.

  • Improves your mood.

  • Improves your posture.

  • Promotes muscle tone, strength, and endurance.

  • Helps you sleep better.

The benefits of strength/resistance training in pregnancy

Using weights and doing other kinds of strength exercise during your pregnancy will help you:

  • avoid aches and pains as your bump grows

  • strengthen your body for labor and delivery

  • prepare for all the lifting, carrying and stroller-pushing you’ll be doing after your baby is born.

#FitForTwo FREE follow along workouts

Stay active throughout your pregnancy. Download your pregnancy guide ebook to access your calendar. Workouts designed for beginners and workouts for moms were safe prior to pregnancy and what to stay in shape throughout.

Also available in our APP for FREE

Workouts for all trimesters and fitness level

Pregnancy Program ebook
Download PDF • 6.36MB

After baby pelvic floor recovery

Bracing your core is essential for exercises that require stability, particularly weight training, where these muscles must work in harmony. Step 1: Lift your pelvic floor (the vertical line of the T-Zone). Imagine you’re: - Pausing the flow of urine midstream by gently lifting and squeezing your pelvic floor muscles up towards your belly button. - Zipping up an imaginary line from your pubic bone to the belly button and follow the zip upwards as you tense the muscles. Step 2: Activate your TVA (the horizontal line of the T-Zone). Imagine you’re: - Squeezing the imaginary line between your hips gently inwards to do up the button on tight jeans.

LEGAL DISCLAIMER: All information provided by GetupwithNards (The BodyLab) or Nardia Cunningham is of a general nature and is furnished only for educational/entertainment purposes only.GetupwithNards (The BodyLab) or Nardia Cunningham is not engaged in rendering medical or professional services. This is my own personal workout and may not be suited for you. This information is not to be taken in replacement of any medical or other health advice pertaining to any individual specific health or medical condition. Using this information is at your own risk. Please consult your healthcare professional before participating in or acting on any recommendation found in the content provided by The BodyLab or Nardia Cunningham (GetupwithNards).


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