My Favorite Fit Moves for Pregos!


Are you expecting a summer baby? Getting outside for a workout is probably NOT on your to-do list. Believe me, I feel you! Since Baby #2 is just a few weeks away…I’ve put together a few of my favorite fitness moves to stay toned, feel strong AND keep cool during my workout! They’re modified for expectant moms BUT they’re great for anyone, even if you’re not growing a little human inside!

Fitness Tip: Always focus on pulling in your navel toward you spine, shoulders relaxed, back and down – not tensed up – towards your ears, nice flat back and pelvis tucked under, doing your best to create a neutral stance over the natural kyphosis curve that is created from the additional weight of a growing baby belly. Expectant moms participating in exercise must be aware of increased heart rate, blood flow and hormones. Always go at your own pace listening to your body and avoiding to feel breathless or like you are going to fall over, slow and controlled movement is best.

As always… Please consult your physician before beginning this or any exercise program.

Be sure to watch the video demonstration to see examples of each individual exercise!

Tricep Dips (at the 0:00 mark): Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don’t use your feet for help. Do of 8 to 15 repetitions, 2-3 sets.

Sumo Squat with Curtsy Lunge (at the 0:12 mark): Feet are slightly wider than shoulder width apart with the toes turned out at an angle, at 10 and 2 o’clock.. This stance will work more of the inner thigh adductors and glutes. Lower yourself down by bending at your knees. Once your thighs parallel the floor, rise back up steadily. As you press up to full stance, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a ‘curtsy’). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees (modify by not lowering as much, but watch your stance to stay upright and inline with lowering to 90 degrees). Be sure to keep your abs drawn in and your back straight. Perform 8-15 repetitions, 2-3 sets.

Pile Squat with Oblique Crunch (at the 0:31 mark): With your feet slightly wider than hip width apart, and your toes turned out about 45 degrees, bend your knees, and lower your body straight down, keeping your hips under your shoulders and your back straight. Make sure your knees open over, but not past, your toes as they bend. Once your thighs are parallel to the floor, raise your arms and bend at the elbows so that your hands are just outside your ears. Slowly and controlled lean your torso, stacking your hips and directing your elbow towards the carves of your hip, repeat on the other side. Perform 8-15 slow and controlled repetitions, alternating to each side for 1 rep. Slowly straighten back up.

Modified Push Ups {bent knee on floor (0:46 mark) or wall (0:56 mark)}: Standing at arm’s length from a wall, extend your arms so your hands are flat on the wall at shoulder height, with your thumbs touching each other. Inhale and, in one movement, press your body toward the wall as if doing a push-up. Exhale and push back to the original position, keeping your elbows close to your sides throughout. If you are comfortable on the floor, place your hands directly under your shoulders, knees bent and feet up with a nice flat back. Slowly lower your body toward the ground and press up, always nice and controlled with hips, neck and spine staying in line and coming up together.

Bird Dog (at the 1:12 mark): I love this one for control of hips, torso (core), glutes and low back. Lower your body on to all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you while reaching your right arm forward. Keep your hips and shoulders square and make sure your lower back doesn’t arch. Keep your hips parallel to the floor. Hold for five seconds. Slowly return to the starting position and do the move on the opposite side. Complete 5 to 10  repetitions on each side and you can also add challenge with a tiny pulse at the top or holding for more than 5 seconds.

Cat Camel (at the 1:34 mark): Another fabulous low back exercise, really helping to stretch it out. Remain on the floor with hands right under shoulders and knees under hips. Relax your head and allow it to drop, rounding your back up toward the ceiling until you feel nice stretching in your upper, middle and lower back. Hold for 5-10 seconds then slowly take a deep breathe in through the nose bend at the neck to look up at the ceiling, letting the belly filling with air, lifting booty towards to ceiling, hold for 5-10 seconds and repeat either deep exhale returning to cat stretch. Repeat 2-5 times.

Shoulder “Keep Up” Circles, Figure 8’s & Curls (at the 1:53 mark): I call these “keep up” exercises because they create a mental focus and challenge. You can always increase the intensity greatly, just like the progressions of contractions in labor by doing longer, without the addition of weight it becomes a mind over matter challenge. Great for muscle endurance and toning exercise for those nice round tank top shoulder arms. Start by standing with feet hip width apart, pressing heels into the ground, pelvis tilted under in a comfortable neutral stance, again avoiding that natural kyphoic pregnancy spinal curve and core engaged (almost like you have your skinny jeans on and pelvic floor pulled up away from the ground). Relax your shoulders back and down away from your ears and slowly raise your arms up parallel  to the floor and your shoulders. Be careful not to hyperextend your arm above your shoulder. Begin with small shoulder circles forward for 30-60 seconds, do not lower begin reverse circles 30-60 seconds, (do not lower) point your thumbs up toward the ceiling and draw figure 8’s with them for 30-60 seconds and lastly giving the shoulders a little relief but still adding the final challenge, curl at the elbow to work those biceps 30-60 seconds. You can play around with the timing of all, of course the challenge is to go longer with each, but watch the tension in your neck, don’t squeeze your shoulders up towards your ears. To push through the challenge longer, mentally focus by closing your eyes, staying aware of body form and work on contracting those kegels.


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