5 Signs You Need a Prenatal Workout Plan + Pregnancy Fitness Workouts by Trimester
When it comes to building a prenatal workout plan, misinformation is a recurring theme.
A quick Google search leaves you with more questions than answers. And a laundry list of things you “can’t” or “shouldn’t” do.
At Studio Bloom, we view exercise a little differently. We believe it’s a powerful resource to strengthen your body during pregnancy and an opportunity to learn new protective techniques.
“Don’t” isn’t a word we like to use when creating a prenatal workout plan. And, with intentional techniques, we empower you to strengthen your body with almost any exercise.
Let’s set aside the fear-mongering and create a pregnancy exercise routine that’s safe, effective, and intentional.
5 Signs You Need a Prenatal Workout Plan
Pregnancy fitness workouts are one of the best things you can do for your changing body. They help build stability in your core, train your body for labor, and keep you in shape for the activities you love. Here are five signs you need to invest in yourself with pregnancy fitness workouts:
1. You Experience Low Back Pain During Pregnancy
Low back pain during pregnancy can signal that something isn’t quite right with your core. You may be compensating with your back or hip muscles if your core isn’t functioning properly. Intentional pregnancy fitness workouts can keep the right muscles engaged — lowering the risk of back pain and injury during pregnancy.
2. You’re Worried About Diastasis Recti
It’s a common assumption that exercise during pregnancy makes diastasis recti worse. In fact, this is such a huge fear for women that many stop exercising during pregnancy altogether.
It’s true that the wrong exercises paired with poor technique can weaken the connective tissue between your six-pack muscles. But you’re not going to do the wrong exercises or the wrong techniques (we won’t let you). Instead, you’re going to learn intentional pregnancy workouts that protect your body against diastasis recti.
This includes foundational techniques developed by Studio Bloom (ab wraps, diaphragmatic breathing, and deep core holds) paired with core strengthening exercises. Many Studio Bloom moms have used these resources to heal their diastasis recti just weeks after giving birth. And they experience core muscles that are stronger than they were pre-pregnancy.
3. You’re Preparing for Labor and Delivery
As a mom, there’s nothing you need more than time. Squeezing in pregnancy workouts and labor preparation classes may force you to compromise on other priorities in your life. The right prenatal workout plan should combine these elements — so you can strengthen your body and train for labor at the same time.
Here’s another important factor to remember: as you get closer to labor and delivery, you actually want to down-traing your pelvic floor muscles (rather than just strengthening them). A lot of mainstream pregnancy workouts only focus on building strength.
The right prenatal workout plan should help you create length in your pelvic floor, since your pelvic floor muscles have to be able to stretch during the pushing phase of labor.
4. You Plan to Remain Active Throughout Your Pregnancy
There’s absolutely no reason why you can’t workout during pregnancy. And you don’t need to stick to easy workouts like pilates, yoga, and aerobics, either. Your prenatal workout plan should teach you protective techniques that safeguard your body against injury (while allowing you to keep up with your favorite activities).
Research shows that women who are physically active during pregnancy have better pregnancy outcomes. The problem is, many women are unsure about which workouts are safe for them and their baby. The right prenatal workout plan can help you gain confidence and build trust in yourself as you navigate the changes happening in your body.
5. You Want to Establish Intentional Self-Care Habits
The newborn stage can be a tricky one. Your days will be a mix of sweet newborn cuddles and a less-than-ideal sleep schedule. We promise it’s all worth it. But it’s also a big adjustment. Establishing intentional self-care habits during pregnancy is a great way to prioritize your mind and body after birth.
Prenatal Workout Plans by Trimester
It can be helpful to break up your prenatal workout plan by trimester. This allows you to target specific needs as your body changes and your baby grows.
First Trimester Pregnancy Workouts
You can keep up with most of your favorite activities during the first trimester, since few exercises need to be monitored for your pregnancy health. That said, this is the perfect time to learn the foundational techniques that will be instrumental during late-stage pregnancy and early postpartum.
Diaphragmatic breathing, deep core holds, and ab wraps are intentional movements that prepare your body for the challenges ahead. These techniques are unique to The Bloom Method and easy to master.
Second Trimester Pregnancy Workouts
During the second trimester, you’ll want to begin exercises that train your body for labor. Movements that strengthen and lengthen your pelvic floor can help you simulate the pushing phase of labor. They can also help you protect delicate muscle groups by building endurance.
During the second trimester, you can continue your workout routine as normal (with activities like yoga, swimming, strength training, HIIT, biking, and more). Just make sure you’re using the functional techniques that support and protect your body.
Third Trimester Pregnancy Workouts
The most unique part of third trimester pregnancy workouts is that you’ll want to stop strengthening your pelvic floor muscles. Common movements like Kegel exercises and pelvic tilts should be saved for postpartum. This is because labor and delivery relies on the lengthening of the pelvic floor, and a pelvic floor that’s too engaged may be injury-prone.
Depending on how you feel, you may want to modify third trimester pregnancy workouts to make them easier. Remember, your only responsibility is to show up. If that means you skip the intense workouts in favor of yoga, neighborhood walks, and swimming, that’s completely okay. The third trimester will require lots of self-care and plenty of grace for your body.
The Bottom Line: Prenatal Workout Plans Are for Every Mom
No matter your fitness level, a prenatal workout plan is a good choice.
For Studio Bloom women, movement is a catalyst for positive birth outcomes, faster postpartum healing, and fewer long-term injuries. Plus, it helps women believe in their inherent strength.
We always emphasize the importance of safety during these exercises, too. Technique is always critical, but especially during pregnancy. Good form can be the difference between leaving pregnancy with long-term pelvic floor issues or the strongest core of your life.
At Studio Bloom, we recognize the power of good form and expert trainers who build you up. That’s why our app includes one-on-one coaching — so you can always ask questions, submit your exercise routine for review, and feel supported from the comfort of your home.
