This comprehensive 40-week Prenatal Fitness Program is designed to support moms-to-be from Week 5 to Week 40 of pregnancy, adapting to the unique changes and needs of each trimester. Whether you’re a seasoned fitness enthusiast or just beginning your journey, this program provides safe, effective workouts and education to help you stay strong, active, and connected to your body throughout pregnancy.

First Trimester (Weeks 5–13)

Focus: Building a Foundation

Emphasis on learning proper core activation and pelvic floor connection to set the stage for a strong pregnancy.

A combination of higher intensity strength training and low-intensity options to account for common first-trimester symptoms like fatigue and nausea.

Education on proper breathing mechanics and strategies for navigating energy fluctuations.

Gentle mobility and restorative exercises to promote circulation and relieve tension.

Second Trimester (Weeks 14–27)

Focus: Strength and Stability

Increased focus on strength training to support the changing body and reduce aches and pains.

Exercises adapted for a growing belly, ensuring safety and comfort while maintaining functionality.

Core and pelvic floor modifications to accommodate changes in intra-abdominal pressure.

Walking and cardio progressions to enhance endurance.

Third Trimester (Weeks 28–40)

Focus: Preparation for Birth and Recovery

Functional movements to build strength for labor, delivery, and postpartum recovery.

Breathing and relaxation techniques for labor preparation.

Emphasis on maintaining mobility and managing common third-trimester discomforts, such as back pain and pelvic pain.

Exercises to stay active while honoring your body’s energy levels.