Prenatal

Staying active during pregnancy, when your medical follow-up allows it, is one of the best things you can do for yourself. This workout program for pregnancy guides you from the first to the third trimester with three gentle sessions a week and a daily walk, never chasing performance.

Who is it for?

The program is for any pregnant woman whose pregnancy has no contraindication, with the approval of the health professional following her: that is a requirement, not an option. No prior fitness level is needed, the variations adapt to a growing belly rather than imposing a fixed effort. Equipment stays minimal: a resistance band, a swiss ball, light dumbbells as an option. Once birth and pelvic floor rehabilitation are behind you, the Postpartum program naturally takes over.

The method

Three trimesters, three ways of moving. The first sets the routine while the body still allows it easily, with light loads and a reduced version available at every session for days with nausea or fatigue. The second adapts exercises to a shifting centre of gravity: long stretches lying flat give way to kneeling, inclined or standing versions, at equal ease. The third lightens things further, with reduced ranges of motion, support always secured by a wall or a chair, and wide breathing paired with gentle pelvic floor engagement as the first exercise of every session.

Are the prenatal sessions long?

Sessions are short and gentle, designed to fit into a day already shaped by pregnancy fatigue, with a daily walk on top.

What equipment should I plan for the prenatal sessions?

A resistance band and a swiss ball cover most of the program, with light dumbbells staying optional. Nothing heavy or specialised is needed.

What if I never trained before my pregnancy?

The program asks for no prior level: every exercise starts from an accessible, safe version. The only requirement remains approval from your doctor or midwife before you start.

What the program includes

• 3 trimesters · 3 gentle sessions / week · All levels · approval needed
• Equipment : band · swiss ball · optional dumbbells
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Trimester 1 · Settle in (t1 · weeks 1 to 13) : Set up the routine while the body still makes it easy: three short sessions, light loads and the daily walk. Nausea and fatigue are part of the plan, every session has its reduced version.
• Trimester 2 · Adapt (t2 · weeks 14 to 27) : The belly settles in and the centre of gravity moves forward: variations become upright. No more prolonged flat-on-the-back work: bridge and dead bug give way to kneeling, inclined or standing versions, equally easy.
• Trimester 3 · Ease off (t3 · weeks 28 to 40) : Ease off without stopping: reduced ranges, supports always secured by a wall or a chair, minimal loads. Full breathing and gentle pelvic floor engagement become the first exercise of every session.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.