Sam's Top 5 Prenatal Workouts

Have you heard? Fit4Mom Queen Creek & San Tan Valley, is adding Fit4Baby® to our class offerings! What is Fit4Baby you ask? Well, it is a workout program designed to strengthen the body for all the changes it will experience during pregnancy. Classes exclusively focus on pregnant moms. And, as we all know, exercising during pregnancy has countless benefits, including a reduction of many maternal aches and pains, an increase in energy and the potential to speed the labor, delivery and recovery process.

We are so excited to bring this prenatal workout program to Eastmark each Monday and Wednesday evening at 7pm. Classes begin Monday, January 19th and will run in 4 week sessions. We are not only excited about the fitness opportunities these classes will bring (exercises are specifically designed with each stage of pregnancy in mind), but also the friendships it can ignite between moms experience the same life changes together.

With that said, we thought this would be the perfect opportunity to share some of our favorite prenatal exercises! Try them out and let us know what you think!

My Top 5 Prenatal Exercises:


Planks - Planks are a fantastic way to engage and work practically everything in one static position. I like these because they are easy to do anywhere and don't take long to leave me feeling the burn in my shoulders, my core, and my tush.

On a yoga mat place your forearms (or palms if your growing belly makes forearms a challenge) on the mat with elbows (or hands) directly under your shoulders. position feet far enough back to create a straight line from shoulder to heel. I always tell my classes to picture a wooden board on your back. it should touch your shoulders, your butt, and your calves. The number one problem I see with planks is a piked tush. it may feel strange (and it's supposed to) but drop those hips to create one nice, straight line. *Modification note - you can also lessen the resistance of this exercise by placing your knees on the ground and creating a straight line from knees to shoulders.

Challenge yourself to hold the plank as long as you can, with proper form, beginning with 45 seconds. Each time you plank, try to increase your time.

Photo Credit: JustMommies


Side Planks - Like planks, side planks are a great total body exercise; however, the side plank has a few added benefits, like back pain relief, and oblique strengthening.

On a yoga mat, lie on your right side with your right forearm on the floor with your elbow bent directly under your shoulder. Stack your left leg on top of the right (for added support, use a wall to brace your feet against). Lift your hip off the ground, engaging your abs, butt and leg muscles. *Modification note: if your knees begin to hurt drop one or both knees to the ground, keeping the straight line of the plank from your knee to shoulder, rather than ankle to shoulder.

Hold side plank for 30-60 seconds and switch sides. Repeat 2 more times on each side.

Photo Credit: Positively Panicked


Bridges - Think back to those old 80s workout videos where they did countless pelvic thrust toward the air. Yes, those are what I am talking about. they may look silly, but they are great to do with an expanding belly.

On a yoga mat, lie flat on your back with hands on the floor to your sides. Create a 45 degree bend in your knees. Slowly lift hips off the ground until a straight line is created from shoulder to knee and simultaneously press palms into the floor. lower hips back to the ground.

Complete 3-4 sets of 15-20 reps.

Photo credit: EYogaGuru

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Shoulder Press Squats - I love squats. More importantly, I love how squats make my butt look! Because I have relatively week arms/shoulders that could always use a little more definition, I like to add resistance band overhead presses when I do my squats.

Start with feet should width apart, place the center of the resistance tube under your feet and grab each handle. Bend your knees, creating a 90 degree bend in your knees. Be mindful to keep your chest up and shoulders back. As you squat down, push your butt out like you are going to sit in a chair and suck your belly button to your spine, to add a bit of core resistance to the exercise. As you squat down your hands will lower to your shoulders and as you return to a standing position they will extend straight up until your biceps touch your ears.

Complete 4 sets of 8-12 reps

Photo credit: SkinnyMom

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Tricep Dips - Again, because I have weak arms, I like to do work them out in the most effective ways possible. Most arm exercises are going to be prenatal friendly, but with the added weight of your baby bump, (this is one of the only times I will count the added weight as a benefit I am sure) you will achieve an even better burn!

On a bench or chair place palms on the edge of seat with feet positioned to create a 90 degree pend at the knee. Using your arms, lower your butt to the ground, pulling your belly button to your spine. extend arms to return to the starting position.

Complete 3 sets of 10-15 reps

Photo credit:

Woman's Day

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