Hey mama! First off, congratulations! I’m so honored to be on this journey with you. Once your doctor has given you the go-ahead to exercise, the top program I always recommend to expecting mamas is Tone It Up Pregnancy. You can find it in your Tone It Up App along with an entire Pregnancy on demand section curated just for you! And if you want to check out the new Tone It Up 6:40 workouts in the On Demand Section, you can do that too with just a few modifications noted below. My biggest tip: Remember to always listen to your body — now more than ever, since it’s changing daily! And always follow your doc’s guidelines too. Generally speaking, once you’ve hit the second trimester, it’s recommended to avoid exercise that involves lying flat on your back, which can cause dizziness. You’ll also want to avoid super high-intensity workouts, moves with twisting or risk or falling, and anything your body wasn’t used to doing prior to pregnancy. Here are a few more tips and modifications I shared when I was pregnant with Bella. Can’t wait to see you in the TIU app for whichever program feels right for you!! I’ll be doing #TIU640 as part of the Summer Challenge, and keeping an eye out for all your #TIUpregnancy checkins! xxo, Kat PS: Whenever there's a move-based day in 6:40, I recommend a pregnancy workout instead! Tone It Up 6:40 Pregnancy Modifications 6:40 Strong Not only is this routine prenatal safe, it'll build strength where you need it most during pregnancy, including the entire posterior chain with deadlifts, squats, and rows. Suggested modifications: Single Leg Squat — Balancing moves can be trickier with a bump, so use a chair for balance or opt for both legs on solid ground! Reclined Leg Lifts — After the first trimester, you can swap these for bird dogs to avoid putting undue stress on the abdominals. 6:40 Booty Two simple pregnancy modifications and that cute booty is off to the races! Plank Toe Touches / Plank Leg Lifts — After the first trimester, modify by placing hands on a bench or sturdy elevated surface. Glute Bridge + Abduction — After he first trimester, modify by elevating your shoulder blades onto a bench or some pillows. 6:40 Arms Grab those dumbbells — this one's 100% prenatal-friendly. Bring on those strong mama arms! Cross-Body Curl — Once that bump gets in the way, you can opt for basic bicep curls or hammer curls. 6:40 Meta Yoga Sculpt Expecting mamas will love this sculpting flow! Be sure to listen to your body, modify as needed, and be careful not to overstretch. Suggested modifications once you've reached your second trimester: Skip chaturanga and meet in down dog. Skip plank knee to elbow / knee to wrist. Skip last 3 ab/bridge moves once you've reached 2nd trimester. Complete final stretches from a seated position vs on your back. Take savasana lying on your side. 6:40 Power Mamas-in-training will get all the benefits from these functional strength moves, including deadlifts and overhead presses. Suggested modifications: Single Leg Deadlifts — Kickstand the non-working leg for extra stability. Lying hamstring curls — Come to all fours and perform single leg hamstring curls. instead. Add a dumbbell behind the knee to progress but bodyweight only will burn too! Glute Bridge & Single Leg Glute Bridge — After the first trimester you can modify by elevating your upper back onto a bench or sofa. Bodyweight might be plenty with your growing bump! Bridge Tricep Extensions — Swap for overhead tricep extensions or bodyweight bench dips. Plyometric push-ups — Opt for a modified push-up instead. We love incline push-ups placing our hands on a bench. 6:40 Cardio Pregnancy modifications will vary quite a bit based on your fitness level, comfort, and what your workouts looked like prior to getting pregnant. Booty Kicks — If jumping no longer feels good, modify with a squat + alternating leg curl. Plank Leg Raises — after the first trimester, you can come to all fours and opt for alternating booty kickbacks. Jump Squat — Opt for a basic squat, or come up onto your toes at top to fire up those calf muscles too Kneeling Cross-Body Punches — Take out the lean if this causes any strain. V Sit — Come into a reverse plank with hands on a bench and do one knee drive at a time. 6:40 Stretch Chair Pose + Twist — Skip the twist Flip Your Dog — Skip it if it causes any discomfort Lying on back stretches — Perform from a seated position after 1st trimester Savasana — Take savasana lying on your side 6:40 Booty + Abs V Sit Crunch — Come into a reverse plank with hands on a bench (or come up to standing) and do one knee drive at a time. Single Leg Glute Bridges — After the first trimester, modify by elevating your shoulder blades on a bench and feel free to keep both feet on the ground for extra stability. Bicycles — Swap for standing oblique crunches. Lying Leg Switches — Skip these for a quick water break! Boat Pose Single Leg Crunch — Sub for bird dogs 6:40 Meta Morning Abs If you’re feeling strong, you can go for this routine during your first trimester. After that, we recommend checking out the prenatal section of your Tone It Up App for pregnancy-safe routines! Are you in?! YES! Join me for Tone It Up 6:40 HERE to get started! I’M READY!
Hey gorgeous mama! I hope you woke up today feeling strong, radiant, and like the superwoman you are! ✨ What have you been up to lately? Brian and I are putting the finishing touches on Bella's nursery and we got her car seat this week!! So much to do before baby girl arrives! Any advice for these last few weeks?! I've also been focusing on getting my workouts in before she comes! Today I want to give you something to sculpt your ENTIRE body head to toe. I know your time is so precious, so this 15-minute workout is perfect for mamas to be! With just 5 simple moves, you’ll tone your beautiful legs, arms, back, booty, and obliques — all while boosting your energy levels too! And don’t be surprised if you feel some kicking by round two ~ that’s baby cheering you on mama! So try the moves below, and be sure to share your #TIUpregnancy checkins with me! I'll be lookin' out for you! xxo, Kat PS: Join me for even more prenatal workouts in your Tone It Up app! There’s a pregnancy On Demand channel with so many amaaaazing routines just for you! Total Body Pregnancy Workout Do the following circuit 2-3 times for a total-body sculpting routine that's perfect for all 3 trimesters. Rest for 60 seconds (or as much as you need!) between circuits. Don’t forget to take water breaks when you need ‘em! Squat + Press Sculpts your legs, booty, and shoulders. Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keeping your chest up and core engaged, lower into a squat position — booty back and thighs as close to parallel to the ground as possible. Driving though your heels, come back up to standing as you press the dumbbells overhead. Do 15 reps. Reverse Lunge + Curl Tones your legs, booty, and biceps. Begin standing with feet together, holding a dumbbell in each hand at your sides. Engaging your core, step your right foot back, and lower until your legs are bent at 90 degrees, and back knee is hovering just above the ground. At the same time, curl the dumbbells up to your chest. Come back up to standing by stepping the right foot forward and lowering the dumbbells back down. Repeat on the other side. Do 12 reps on each side. Single Arm Row + Tricep Kickback Sculpts your back and triceps. Begin with your left foot in front of the right, left knee slightly bent, and left hand resting on your left thigh. Hold a dumbbell in your right hand, arm extended toward the ground. Row the dumbbell up to chest height, keeping your elbow tucked closely to your side, then extend your arm straight behind you. Reverse the motion back to start position. Do 12 reps on each side. Bird Dog Tones your booty, arms, and core. Start on your hands and knees with a flat back and core engaged. Extend your right leg straight behind you as you extend your left arm in front of you. Return to start position and repeat on the other side. Do 12 reps on each side. Side Plank Crunch Sculpts your obliques and shoulders. Start in a modified side plank position propped up on your left hand with your left (bottom) knee on the ground and right (top) leg extended out straight. Reach your right arm directly overhead. Bring your right elbow to meet your right knee as you engage your obliques. Return to start position and repeat. Do 12 reps on each side. Join me in your Studio Tone It Up app for all new prenatal workouts in the pregnancy On Demand channel! You’ll find strength training, yoga, total body toning, and more! Let’s get after it mama!