Nurturing Movement
A Guided Strength Training Plan for Pregnancy
I created this prenatal exercise program during my second pregnancy because I wanted a plan to follow that was safe and helpful (of course!) but I also wanted an exercise plan that was weight and gender inclusive while being free of “bounce back” talk.
We don’t need to focus on how your body is changing here, instead I can give you tools to feel better in your body right now — where ever you are in pregnancy.
Meet Kim, your Prenatal Strength Coach
I help individuals prepare for and recover from birth with short, effective strength training workouts done at home, helping them feel strong and confident throughout pregnancy, birth and parenthood.
I’m a mom of two young kids with a very full life and although I love how much exercise helps me live my life better, it’s not my entire life. I want an exercise program that fits into my world and not the other way around.
I also want that program to be effective AF and not focus on body composition or any other diet culture BS. Just tell me how to exercise right now, please and thank you!
So here’s that program, for you to try now. I’ve done it and I loved it. Even coaches enjoy having a plan to follow. During my second pregnancy when I had a 3 year old to chase around, this was even more essential.
If you’re looking for a safe, effective and easy to use program for your pregnancy, I’ve got you covered.
A great prenatal exercise program should do 3 things:
Create more comfort in the body during pregnancy
Prepare the body for birth — however that will unfold
Ease the birthing person’s transition into postpartum
There’s already enough to figure out in pregnancy! Let me take this off your prenatal plate.
"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 [First time mom]
This prenatal exercise guide is a digital download that includes:
Two weekly workouts 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!
Every workout has warmup, strength and cooldown exercises, so you’ll get a full body strength workout while also integrating some fabulous labor positions and movements in the later weeks of the program.
"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 [Mom of two & kindergarten teacher]
FAQs
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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
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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.
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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.
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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.
Regardless of which trimester you’re in, you can start this program today! It's never too late to reap the benefits of movement and strength training.
Benefits like…
Reduce the discomforts of pregnancy
Feel strong and confident during birth
Ease the transition into postpartum & parenthood
Bonus… you can check “research safe & effective prenatal exercise” off your growing to-do list!