Pregnancy Workouts at Home
Many of our amazing women join us in our in-studio classes every week. They also continue to workout with my pregnancy exercises by participating in my specifically designed pregnancy workouts at home.
Below, you will find a free prenatal Pilates workout video, prenatal yoga workout and some exercises you can do at home right now…or when you feel like a workout. Also, I have a lot more videos and workout son my PregActive YouTube channel if you want some more freebies. – Visit PregActive YouTube >
Do you feel you don’t have time to commit to going to the gym or a class for your workouts? Is work, family and your social life keeping you busy?
Life is busy. And it’s going to get busier for you as you progress into your third trimester.
Your Health when Pregnant Matters!
From personal experience, I know that in order to stick to your workout schedule, you must have a plan. You need to plan what days you will workout and when.
Do you enjoy working out in the morning? Or do you prefer later in the day? Maybe you can get in your 20 minute workout on lunch break?
You must prioritise your workouts as they will benefit you greatly throughout your pregnancy and also post pregnancy.
Let’s get started in helping ensure you get the most out of your workouts.
How often Do You Need to Workout?
You should aim for at least 3 sessions a week. This is a good starting point. If you can fit in five workouts then great. As long as you are not pushing it.
The key is consistency and committing to your weekly workouts. If you miss a session, don’t worry. If you are not feeling like working out, that’s also fine. You need this flexibility when pregnant.
Listen to your body!
If you are attending an in-studio prenatal exercise class then keep going. The social aspect of being with other pregnant women is important to you.
Not to mention the support you will get from women who are experiencing some of the same health issues and body changes you are experiencing.
To ensure you ensure you are doing more than one session a week, you will find that my online workouts are a great option. They can be done at home. All you need is 20 minutes.
Ready for some FREE Prenatal Workouts Right Now?
How to Exercise Safely
1. Start with a warm-up for 5 minutes. And finish your workout with 5 to 10 minutes of gentle stretching and breathing technique exercises.
2. Wear loose-fitting, comfortable clothes. As you are working out at home, you don’t need to worry about what you look like.
3. Wear a supportive bra.
4. Choose supportive shoes designed specifically for the exercise. Bare feet for yoga is fine.
5. Drink plenty of water before, during and after exercise, to keep hydrated.
At Home Prenatal Pilates Workout
When Exercising, I Want You To:
1. Avoid overheating.
Raising your body temperature too high must be avoided. If your body temperature gets too high, it could harm baby’s health.
2. Never exercise to the point of exhaustion.
If you previously pushed to achieve your target heart rate, then you must accept that this can be dangerous to baby.
3. Not exercise in high humidity.
You should avoid any indoor or outdoor environment that raises your body temperature too high. When it is too hot outside, try a workout video you can do at home.
4. Carry on a conversation when exercising.
Whether you are walking with a friend, exercising in a class or doing a spin class; you must never get to a point where you can’t talk because you are out of breath.
5. Avoid lifting heavy weights.
You do not need to set goals about increasing your weight lifted. In fact, as you move deeper into your pregnancy you should ease off on the weight.
6. Avoid exposure to extremes of air pressure.
While you can fly when pregnant, there are guidelines as to when it is not recommended.
7. Avoid the risk of abdominal trauma.
I know, this is an obvious one but you would be surprised at how many women still want to participate in competitive sports.
The risk of getting knocked in the stomach or having a ball hit you in the stomach is not worth it. Accidents happen, so please be careful!
Pregnancy Exercises You Can Do Right Now!
Exercise 1: Arm Circles in All Fours
Reps: 5 each side
Rest: 15 seconds
Exercise 2: Pelvic Rock-Back-and-Forth
Rest: 15 seconds
Exercise 3: Pelvic Tilts in All Fours
Rest: 15 seconds
Exercise 4: Stand, Curl and Squat
Rest: 15 seconds
PregActive is About Helping You!
Whether you are working out in one of our classes, or participating in one of our pregnancy workouts at home, here is our promise to you!
Our Promise to You
We are committed to delivering 100% customer satisfaction every step of the way. From the day you start with us, to the day you finish your online program, your satisfaction is of paramount importance.
That’s why you will have our dedicated team of health professionals continually working to ensure we meet your expectations. Your health and well-being is important when pregnant, and we are here to help you.
Try this Prenatal Yoga Workout
We Exist to Help Women Just Like You
We are justifiably proud of our reputation for providing proven programs created by our team of health professionals that meet the highest expectations.
This gives you peace of mind in knowing that the pregnancy workouts you receive have been created with the required attention to detail.
Pregnancy is Not a Time to Take Risks
I make sure you are including safe and effective exercises throughout your pregnancy. I focus on delivering a guided and proven health, prenatal fitness and well-being program at a time when it matters most to you.
Quality and Professionalism in All We Do
It’s not about offering an endless library of video workouts that provide little guidance. It’s about delivering quality, guided and safe workouts. It’s about providing you with the best service and product to deliver on what we promise.
To do that, our structured programs provide the quality, instruction and guidance you deserve.
Easy To Follow Programs
We make sure there is absolutely no confusion when it comes to knowing which exercises you can do and which you must avoid.
Our weekly programs clearly outline your workouts, so you know exactly what to expect and what to do as you progress through each week of pregnancy!
We Deliver More Than You Expect
Included in your PregActive membership, you’ll discover more videos, articles, audio and content inclusions than you ever expected. But it’s not overwhelming.
It’s guided and you just follow your weekly exercise plan.
With impressive features and design, including the ability to watch videos on all mobile devices, you will be able to workout no matter where you are!
Pregactive Is a Leader in Prenatal Exercise
We all work closely together to ensure every piece of content we provide meets the highest expectations and quality.
Workout in the Comfort of Your Own Home
1. 100+ pregnancy-designed workout videos. My workouts include prenatal yoga sessions
2. All you need is 20 minutes. Grab your exercise mat or just work out on your carpeted floor. The benefit of working out at home is that you do not have to drive to the gym. You don’t have to worry about competing with others for space or equipment, or being self-conscious about people looking at you.
3. Backed by scientific evidence. Some activities, exercises and workouts can be harmful to both you and baby. My workouts are based on ACOG recommendations and have been designed by a team or Exercise Physiologists and prenatal exercise specialists.
5. Easy-to-follow workouts. Who wants some complicated workout that is too faced paced, jumps from one exercise to another or is difficult to follow? Not me. And I’m sure you don’t.
6. Enjoy a healthier pregnancy. You will improve your strength and overall well-being.
Trusted and Endorsed by Medical Professionals
There is no better endorsement than having those respected prenatal health care professionals endorse and recommend PregActive to their clients.
From Obstetricians to Women’s Health Physiotherapists; we are entrusted to look after their patients via our in-studio classes, pregnancy workouts and our online programs.
My Online Program is Medically Endorsed.
It is a great solution for busy women or stay at home mothers. It’s never too late to start. I want to reach as many women as possible! And I want to ensure that YOU are participating in safe exercises when pregnant.
Your health matters!
To do this, I have created my online health, mind & body program for pregnancy.
No matter where you live. Even if you can’t make our in-studio classes. You can still access my prenatal workouts from the comfort of your own home.