I help birthing people prepare for and recover from birth with 30 minute strength workouts done at home.
I created this prenatal exercise program during my second pregnancy because I wanted a plan to follow that was safe, effective, free of diet culture messaging and easy to accomplish — because there’s already enough to figure out in pregnancy!
You just found out you’re pregnant and you know you should do something to prep for birth. But what? And does it even matter this early in pregnancy?
Or maybe you hate everything about working out but know that movement is a good idea for you and the baby. But what does that kind of movement even look like? How do you get started?
Perhaps you dread the thought of going into a gym and being surrounded by people who “know” what they’re doing and you just want to curl up and hide. Can’t you just exercise at home?!
A great prenatal exercise program should do three things:
Create more comfort in the body during pregnancy
Prepare the body for birth- however that will unfold
Ease the transition into postpartum
Bonus points if everything is easily accessible, safe and effective so you’re able to cross “research prenatal exercise” off your growing to do list!
"I found myself sitting in the unknown about working out and moving safely during the beginning of my pregnancy, but I knew that it was important to keep moving and to stay active. This program helped to educate me on safe and effective movements throughout all stages of my pregnancy. The workouts were challenging but not too strenuous, and they always left me feeling more energized. The convenience of being able to complete a workout at home and whenever I had the time were very helpful. I would strongly recommend this program to anyone who is looking to continue incorporating safe and effective movement into their daily lives during their pregnancy." — Taryn R
Taryn was a beta-tester of the program from weeks 15-40 of her first pregnancy. She received the program at no cost in exchange for feedback and this testimonial.
This 40+ page PDF includes:
Two weekly workouts — 18 different programs — for all of pregnancy with video demonstrations of every single exercise to help you feel confident and able, as if I'm in the room coaching you.
Helpful information specific to pregnancy on the core, pelvic floor, breathing with exercise, how to modify exercise safely and more!
Plus everything is easily accessible from your phone or computer for quick viewing of the programs and exercise demonstration videos. You can also print out the workouts if paper and pen are your jam!
"Kimberly’s prenatal fitness program is exactly what I was looking for! I like to exercise, but could’t find a suitable program in my first pregnancy. I was a part of a different fitness program, but was getting tired of trying to modify everything for myself. These workouts provided great modeling videos and rationale for the WHY we are doing what we’re doing for our pregnant bodies. I noticed strength gain, especially in my pelvic floor, and the movements felt good to my body! The leniency of being able to do the workouts on my own time was essential. This was especially important to me as a mother of a toddler and working full time. The workouts were the perfect amount of engaging, challenging, and were flexible to be broken up to do what you could, when you could." — Angela W.
Angela was a beta-tester of the program through her entire second pregnancy. She received the program at no cost in exchange for feedback and this testimonial.
Q: So how does this guide work?!
A: This exercise program is a downloadable PDF guide that has general information on exercise in pregnancy, core and pelvic floor facts and then of course, workouts!
There are two workouts for weeks 6 to 41 of pregnancy and the workouts change every four weeks. Each exercise is linked to a video demonstration of me teaching you how to do the exercise with both visual and audio cues.
Q: What do the workouts look like?!
A: The workouts are strength training and mobility focused with pregnancy specific movements and benefits. You'll need just a few pieces of equipment – a couple bands, a set or two of dumbbells and a stability ball if you have it. Otherwise, you'll use things around your house like pillows, a chair and stairs for the rest.
Each workout has 3 warm up movements, 4-6 strength training exercises and 1 cool down movement.
Q: What if I'm new to strength training… will this be way too advanced for me?!
A: Absolutely not. The beauty of strength training is you can take very basic, fundamental movements and make them easier or harder with small tweaks, like how slow or quickly you move and how much weight or tension you use.
Also, pregnancy isn't a time to go hard and do the most intense types of exercise, so the program is generally going to be a bit more “back to basics” and rooted in overall wellness.
If you are someone looking to keep up a high intensity of exercise during your pregnancy, this may not be the guide for you.
Q: What if I'm already well into my pregnancy – can I still benefit from this program?!
A: Of course! It's never too late to start exercising and reap the benefits of strength training. In the guide I walk you through a few exercises to learn if you're joining later on in your pregnancy so that you have the fundamentals from earlier on in the program down.
