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Pregnancy Physiotherapy & Workout
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Keeping fit and healthy when you’re pregnant is important for you and your baby. By being active in pregnancy, your body will find it easier to adapt to its changing shape. Incorporating daily exercise during pregnancy can help improve quality of sleep, maintain good circulation, improve posture, have a sense of wellbeing, maintain a healthy weight, reduce the possibility of gestational diabetes and hypertension and give your baby a healthy start.
And did you know that workouts during pregnancy can also alleviate back pain, bloating, and cramps, strengthen the abdominal and pelvic floor muscles as well as boost your energy levels to prepare your body for labor?
And what better than online pregnancy workouts
During this time they are indispensable, as you can exercise from the comfort of your own home, whenever suits you.
Therefore we’ve rounded up the best pregnancy exercises you can do from home specifically tailored to suit each trimester of pregnancy and reduce growing aches and pains, along with breathing and mindfulness exercises. This virtual method will help you stay strong and feel fit throughout your entire pregnancy while exercising safely and effectively.
With the 21 Day Pregnancy Program you will:
Here is the breakdown of what you will be doing:
PART 1- BREATHING
Breathing
The program starts with a breathing technique which is a method used by ancient healers and scientifically studied by the best American doctors and implemented by the best clinics in the world. The breathing technique initially aims to balance the body by oxygenating each of its muscles. The breathing technique initially aims to balance the body by oxygenating each of its muscles. When the muscles are oxygenated, it manages to increase the intensity of blood circulation in the affected part. In this way, the contracted muscles by pain and loss of balance in the muscular system are released and the reproduction of new cells is stimulated.
PART 2- PHYSICAL EXERCISES
STAGE 1
Stretching and flexibility
In the first part of PREGNANCY PROGRAM, you will get introduced to light and simple exercises that focus on stretching all the tight and tensed.
Whatever trimester or whatever your age or your fitness level, you will find these exercises easy, safe and suitable.
Remember to remind yourself frequently that YOUR HEALING POWER IS IN YOUR SUBCONCIOUS MIND.
In the end of stage one you will find yourself feeling and moving better already and ready to start stage two.
STAGE 2
Strength and Stability
By finishing part one, all the tight areas are released and the most important thing, you were able to get back on track. Now its time to level up!
The key to get rid of any pregnancy related pain and maintain good posture and good overall spine health is by strengthening all the muscles that support the spine. Every exercise is explained thoroughly by text and video guides and it takes you from one level to the other , always challenging yourself and doing what you thought was impossible. By doing strengthening exercises you will increase blood flow in all the spine area, strengthen your core, your hips, gluteus and your legs .At the end of part two you will feel that any pain or discomfort is almost gone, all the movements that caused you pain now are easy to do and you are ready to go back to your daily life without restricting yourself from anything.
STAGE 3
Strength and Endurance
With more advanced exercises, you will realize that your body has no limits and is able to get you back to your active life, while you are excepting your bundle of joy.
You need to incorporate these exercises in your life, keep it consistent and make it your daily habit.
I’m pregnant for the first time and just now in my second trimester! I have morning sickness and back pain So, I did my research and all I have read is in support of doing pelvic floor exercises and abdominal strengthening before and after childbirth! So here I am and I’m loving the exercises for helping me.
– Ellain T.
Pregnancy
I am 5 months pregnant and was just starting to get back in shape when I found out I was pregnant. This program helps me work out the whole body. I will be keeping up with this website even after delivery, it makes me feel good after I accomplish the whole program.
– Maria S.
Pregnancy
Week 1
Day 1 / Diaphragmatic Breathing
Day 1 / Breathing
Day 1 / Thoracic extension/pectoralis stretch, over towel
Day 1 / Upper trunk rotation
Day 1 / Hip abducting
Day 1 / “Butterfly” Hip adductors stretch
Day 1 / Lower trunk rotation
Day 1 / Piriformis stretching
Day 1 / Trunk Rotation and Glute Stretch
Day 1 / Hip muscles stretching
Day 1 / “Knee hugs” Hip/lumbar extensors stretch, single leg, supine; 02
Day 1 / Pregnancy lower back stretch
Day 1 / Gluteus Stretching
Day 1 / Hip abduction bent knee
Day 1 / Lower trunk rotations with stability ball
Day 1 / Seated Upper Back Stretch
Day 1 / Upper Back Stretching
Day 1 / Hurdler Stretch
Day 1 / M.pectoralis stretching
Day 1 / Isometric lumbar flexion in all fours
PDF Day 2
Day 2 / Breathing Techniques
Day 2 / Diaphragmatic Breathing
Day 2 / Core/pelvic floor strengthening isometric, with breath, supine
Day 2 / Pelvic floor stabilization
Day 2 / Core/pelvic floor stabilization, lifting bent leg, marching, reclined
Day 2 / Hamstring stretch, straightening leg to ceiling, supine
Day 2 / Hamstring stretch, leaning forward, opposite leg bent, sitting
Day 2 / Piriformis/ gluteal double stretch
Day 2 / “Clamshell, reverse” Hip internal rotation strengthening, leg lifted; 01
Day 2 / Hip external rotations strengthening
Day 2 / Hip abduction strengthening, side lying; 01
Day 2 / Piriformis and gluteal stretch
Day 2 / Bridges for gluteal strength
Day 2 / Bridge-hip stabilization
Day 2 / “Bridge” Core/gluteals strengthening, squeezing ball; 01
Day 2 / Hip/knee extension strengthening with band (alternate), legs 90/90, supine
Day 2 / Cat and camel
Day 2 / Pelvic floor stabilization
Day 2 / Bird dog exercise
Day 2 / Hip extension, leg bent in quadruped; 01
Day 2 / Neutral spine stabilization, quadruped, extending/abducting bent leg, with band
Day 2 / “Hip hike” Core/quadratus lumborum strengthening, on bench, standing; 01
Day 2 / “Step downs” Hip/knee extension strengthening, focus eccentric
Day 2 / Hip horizontal abduction gluteus medius strengthening, with band (bilateral), sitting
Day 2 / Hip extension strengthening, leg straight, standing behind chair
PDF Day 3
Day 3 / Breathing Techniques
Day 3 / Breathing
Day 3 / Diaphragmatic Breathing
Day 3 / Core/pelvic floor strengthening isometric, supine
Day 3 / Hip flexion
Day 3 / Bilateral Knee hugs
Day 3 / Hip muscles stretch
Day 3 / Piriformis stretching
Day 3 / “Glute sets” Hip extension strengthening isometric, supine; 01
Day 3 / “Bridge, single leg” Core/gluteals strengthening; 01
Day 3 / Pelvic tilt
Day 3 / “Bridge” Core/gluteals strengthening, with band; 01
Day 3 / Straight leg raise-Core and quadriceps strengthening
Day 3 / Hip abduction strengthening, side lying; 01
Day 3 / Hip external rotations strengthening
Day 3 / “Clamshell” Hip external rotation strengthening, with band; 02
Day / 3 Core stabilization exercise
Day 3 / “Squat” Core/lower body strengthening, arms forward; 02
Day 3 / “Squat, on wall” Lower body strengthening isometric, 90/90
Dayt 3 / Knee extension strengthening (alternate), in sitting; 01
Day 3 / Knee extension strengthening, with band, sitting on mat table
Day 3 / “Heel raises” Gastrocnemius strengthening, standing behind chair; 01
Day 3 / Hip abduction strengthening, with band (low) – walking forward, shallow squat
Day 3 / Lunge, walking
Week 2
Day 1 / Breathing Techniques
Day 1 / Breathing relaxed, in supine; 01
Day 1 / Knee fall out-Core stabilization
Day 1 / Hip abducting
Day 1 / Knee Hugs-Hip and Lumbar Extensors Stretch
Day 1 / Piriformis/ gluteal double stretch
Day 1 / Core/pelvic floor stabilization, lifting bent leg, with breath, supine, feet standing
Day 1 / Pilates arm opening
Day 1 / Lower trunk rotation strengthening, legs 90/90, supine -lateral shift
Day 1 / Core/abdominal stabilization, extending leg (alternate), legs 90/90, supine
Day 1 / Core/pelvic floor strengthening, with lower trunk rotation, legs on stability ball, supine
Day 1 / Pilates clamshell level 1
Day 1 / “Clamshell, reverse” Hip internal rotation strengthening, leg lifted; 02
Day 1 / Gluteus medius strengthening isometric, correct breathing, sitting on stability ball; 01
Day 1 /Hip gluteus medius stabilization shifting side to side with progressions, sitting on stability ball; 01
Day 1 / Neutral spine stabilization, on stability ball, marching legs; 02
Day 1 / Posture series – 1) Setting scapulae 2) Activating core/pelvic floor 3) Breathing into lower ribs, on stability ball
Day 1 / Cat and camel
Day 1 / Hip abduction strengthening, to 45°, quadruped
Day 1 / Iliopsoas stretch, half kneeling
Day 1 / Iliopsoas stretch, stepping backward, split stance
Day 1 / Hamstring stretching
Day 1 / Hamstring stretch, sitting; 01
Day 1 / Hip adduction strengthening, squeezing ball, sitting
Day 1 / Mini squats
Day 1 / Thoracic extension stretch, over back of sturdy chair, hands behind head
Day 1 / Hip abduction strengthening, with band (high), walking to side, legs straight
Day 1 / Knee terminal extension strengthening, with band, split stance
Day 2
Day 2 / Breathing Techniques
Day 2 / Pregnancy core activation in supine
Day 2 / Core activation with leg raise
Day 2 / Pregnancy Pelvic Tuck Abdominal Exercise
Day 2 / Oblique crunch – reaching arm
Day 2 / Supine Tricep Dip Prenancy
Day 2 / Seated ankle pumps
Day 2 / Supine shoulder flexion with ball
Day 2 / Abdominal crunch with legs on a stability ball
Day 2 / Isometric abdominal flexion in supine
Day 2 / Pelvic floor in 4 point kneeling
Day 2 / Pregnancy Seated Pelvic Floor Activation
Day 2 / Pregnancy Core Lean Backs
Day 2 / Modified Reverse Crunch in Pregnancy
Day 2 / Pregnancy Abdominal Activation
Day 2 / Shoulder Abduction in Pregnancy
Day 2 / Biceps curl – version 3
Day 2 / Pregnancy Standing Abdominal Engagement
Day 2 / Resisted Elbow Extension in Pregnancy
Day 2 / Resisted Oblique Shoulder Flexion (Pregnancy)
Day 2 / Step-up with knee lift
Day 2 / Single leg squat on step (with support)
Day 2 / “Squat, on wall” Lower body strengthening isometric, 90/90
Day 2 / Piriformis/gluteal stretching
Day 2 / Bilateral Knee hugs
Day 2 / Lower trunk rotations
Day 3
Day 3 / Breathing Techniques
Day 3 / Diaphragmatic Breathing
Day 3 / Supine Knee-to-Chest Stretch
Day 3 / Trunk Rotation and Glute Stretch
Day 3 / Supine Glute Set
Day 3 / Gluteus Stretch
Day 3 / Wall hamstring stretch in supine
Day 3 / Pregnancy pelvic tilt in crook lying (pillow under hips)
Day 3 / Bridging with static hip adduction
Day 3 / Hip abduction bent knee
Day 3 / Gentle Abdominal Curl Up
Day 3 / Seated Gluteus Stretch
Day 3 / Pregnancy Adductor Butterfly Stretch (Supported)
Day 3 / Pregnancy Deep Squat Pelvic Floor Activation
Day 3 / Kneeling Pectoralis Stretch in Pregnancy
Day 3 /Arm and Leg Lift (Bird-dog)
Day 3 / Hip Flexor and Knee Extensor Stretch
Day 3 / Forward Lunges (step forwards and back)
Day 3 / Seated Hip Flexion
Day 3 / Modified Piriformis Stretch in Pregnancy
Day 3 / Pregnancy alternate knee extensions on stability ball
Day 3 / Lateral Slide Lunge
Day 3 / Posterior pelvic tilt
Day 3 / Minisquat with support
Day 3 / Corner chest stretch
Day 3 / Pregnancy Low Back Stretch at Wall
Week 3
Day 1 / Breathing Techniques
Day 1 / Breathing control, with diaphragm, sitting
Day 1 / Posterior Pelvic Tilt in Supine
Day 1 / Bilateral knee fall out – version 2
Day 1 / Simple bridge
Day 1 / Active straight leg raise
Day 1 / Toe dip exercise
Day 1 / Gluteus Stretch
Day 1 / Oblique crunch – reaching arm
Day 1 / Soleus Lunge
Day 1 / Mini-squat with support
Day 1 / Chair Squat
Day 1 / Wall Push Up
Day 1 / Lateral Slide Lunge
Day 1 / Fire Hydrants on All Fours
Day 1 / Hip Extension on All Fours
Day 1 / Resisted Hip Adduction (Ball)
Day 1 / Wall Squat, Low
Day 1 / Squats with ball against wall – version 2
Day 1 / Oblique Crunch on Exercise Ball
Day 1 / Sumo Squat Version 2
Day 1 / Hip Flexors Stretch and Thoracic Rotation
Day 1 / Kneeling adductor stretch with thoracic rotation
Day 1 / Dynamic Anterior Chain Stretch
Day 2 / Breathing Techniques
Day 2 / Breathing control, with diaphragm, sitting
Day 2 / “Crunch, oblique” Core/abdominal strengthening, reaching with arm
Day 2 / Breathing relaxed leaning backward against stability ball, hands behind head; 01
Day 2 / “Crunch” Core/abdominal strengthening, reaching forward (alternating), with ball
Day 2 / Core/pelvic floor stabilization, closing bent legs, slowly, supine ‘butterfly’ pose
Day 2 / Core/pelvic floor stabilization, lifting arm 90 to 180° (alternate), supine, feet standing
Day 2 / Pelvic floor activation, feedback with towel, supine
Day 2 / Pregnancy pelvic tilt in crook lying (pillow under hips)
Day 2 / Pelvic lift with legs on a stability ball
Day 2 / Lower Back Rotation with Exercise Ball Version 1
Day 2 / Core/pelvic floor stabilization, abducting leg, circles CW CCW, side lying
Day 2 / Thoracic Spine Rotation v1
Day 2 / Stability ball lateral pelvic tilt
Day 2 / Pelvic floor stabilization
Day 2 / Lower Back Flexion/Extension
Day 2 / Upper trunk rotation strengthening, dynamic, swinging arms (reciprocal), standing
Day / Pregnancy Pelvic Floor Squat: Relaxation and lengthening
Day 2 / Posterior Pelvic Tilt Control
Day 2 / Pelvis/Lower Back Control in Pregnancy
Day 2 / Thoracic Spine Rotation
Day 2 / Trunk Rotation and Glute Stretch
Day 2 / Gluteus Stretch
Day 2 / Hip Flexor and Knee Extensor Stretch
Day 2 / Hip ROM – Movement Sequence
Day 3
Day 3 / Breathing Techniques
Day 3 / Knee Hugs-Hip and Lumbar Extensors Stretch
Day 3 / Bilateral Knee hugs
Day 3 / Lower trunk rotation
Day 3 / Straight leg raise-Core and quadriceps strengthening
Day 3 / Bridge with knee extension
Day 3 / Gluteus Stretch
Day 3 / Hip external rotations strengthening
Day 3 / Resisted Sidelying Clam with a Mini Band
Day 3 / Bird dog stabilization exercises
Day 3 / Quadruped Thread the Needle
Day 3 / Kneeling adductor stretch with thoracic rotation
Day 3 / Hip 90-90 Rotations with Support
Day 3 / Side and Hamstring Stretch
Day 3 / Hip Flexor and Side Stretch (dynamic)
Day 3 / Forward bend from the hips
Day 3 / Seated Hamstring Stretch v1
Day 3 / Lateral lunge
Day 3 / Wall Slide
Day 3 / Mountain climber with stability ball
Day 3 / Dog Stretch
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