Pregnancy is a major season of change, physically, mentally, and emotionally. As the body adapts to support a growing baby, movement and self care matter more than ever. Thoughtful pregnancy fitness can help support energy levels, reduce discomfort, and prepare the body for birth and recovery.

 

Pregnancy training does not need to stop, and it does not need to be intense. In fact, the foundation starts with simple, intentional movement. Breathing, posture awareness, and gentle strength work help support the core and pelvic floor as the body changes. These basics build stability, reduce strain, and create an intentional path for continued movement throughout pregnancy. Starting with these fundamentals allows pregnant women to stay active in a way that feels supportive, not exhausting, and sets the stage for a stronger transition into postpartum recovery.

 

The 'Bump Up Your Strength' DIY Training Program is thoughtfully crafted to help you connect with your deep core in a way that supports your changing body throughout pregnancy. You will learn how to use your breath with intention, not just during workouts, but in daily movement, rest, and preparation for birth.

 

What to Expect and What's Included: 'Bump Up Your Strength' Prenatal DIY Fitness Program is a comprehensive package tailored to support you at every stage of the prenatal journey: 

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Each Phase of the Program follows a do-it-yourself format, giving you the flexibility to complete workouts and activities on your own schedule and at your own pace. The structure allows you to adjust your training to match your energy levels, current routine, and personal goals throughout pregnancy.

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The program is divided into three trimesters:

• First Trimester, weeks 6 to 13: During weeks 6–13, you’ll learn diaphragmatic breathing, the connection breath, and how to engage your deep core (transverse abdominis). We’ll focus on building both strength and flexibility in the pelvic floor while increasing awareness of its function. Mastering these breathing drills and core connection exercises is essential before progressing, as proper breath and deep core engagement lay the foundation for optimal pelvic floor support and overall core stability throughout pregnancy.

• Second Trimester, weeks 14 to 27: During weeks 14–27, the program introduces resistance-style training to strengthen your posterior chain, supporting your changing center of gravity as your belly grows. This phase also focuses on enhancing coordination, range of motion, and functional strength in the pelvic floor. Each session includes supplemental drills for breathing, mobility, and pelvic floor release. You can adjust each workout to match how your body feels—doing as much or as little as feels right. Each week includes three workouts: one lower body, one upper body, and one full-body session, all designed to fit easily into your routine at your own pace.

• Third Trimester, weeks 28 to 40+: During weeks 28–40+, the program continues resistance-style training with a focus on strengthening your deep stabilization systems, including the posterior oblique sling (lat, thoracolumbar fascia, and contralateral glute) and the anterior oblique sling (chest, ipsilateral obliques, and contralateral adductor), helping manage common third-trimester pelvic discomfort. Upper and mid-back strengthening is also included to support postural alignment, keeping the ribcage stacked over the pelvis and countering rounding of the upper back or forward shoulders. Each session incorporates breathing, mobility, and pelvic floor release drills, along with targeted hip mobility exercises to keep the pelvis adaptable and prepared for labor. Many drills focus on creating space at the inlet, mid-pelvis, and outlet, supporting your baby’s movement through the birth canal and helping promote a smoother, more comfortable labor and birth experience.

You can start the program in any trimester, whether you are early in pregnancy or jumping in later. 

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Bundle options are available for additional savings:
First, Second, and Third Trimester Bundle, $369
Second and Third Trimester Bundle, $279

 

Three Workouts per Week: The program includes structured exercises designed specifically for the prenatal body. It’s built for home use with minimal equipment—such as a Pilates ball (or child’s inflatable ball), resistance bands, and light dumbbells.

Video Movement Tutorials: Visual guides to ensure proper form and technique, reducing the risk of injury and maximizing effectiveness.

Supplemental Learning Videos: These videos provide additional guidance and education to support you throughout your prenatal journey. Topics include the importance of balancing length and strength, how the glutes and adductors support the pelvic floor, pelvic floor release drills, understanding rib flare, safe ways to get on and off the floor, and how pelvic position and alignment affect movement and comfort.

Access to Coaches via TrainHeroic App messenger.

BONUS Prenatal Guide: You’ll receive a comprehensive 23-page Prenatal Guide to support you throughout pregnancy. It covers essential topics like breathing techniques, pelvic floor function, core activation, posture, training volume, and more, providing practical tips and insights to help you move through this phase with confidence and ease.

Instant Access with Purchase: Upon purchasing the program, you will gain access to the program and supplemental materials through the TrainHeroic app.