Please, watch this video fully before beginning our prenatal workout program. Working out IS SAFE and beneficial during pregnancy, as long as you have an uncomplicated pregnancy and have been cleared to exercise by your doctor.

Absolute Contraindications to Exercise in Pregnancy (NO EXERCISE):
Hemodynamically significant heart disease
Restrictive lung disease
Incompetent cervix / cerclage
Multiple gestation at risk of preterm labor
Persistent second- or third-trimester bleeding
Placenta previa after 26 weeks gestation
Premature labor during the current pregnancy
Ruptured membranes (water has broken)
Preeclampsia or pregnancy-induced hypertension
Severe anemia

Relative Contraindications (caution, supervised exercise):
Chronic bronchitis
Poorly controlled type I diabetes
Extreme morbid obesity or very underweight
Poorly controlled hypertension / thyroid disease
Orthopedic limitations
History of extremely sedentary lifestyle

Exercises to Avoid in the Third Trimester:
Supine (lying flat on back) for extended periods
High-impact, contact, or fall-risk activities
Deep twisting of the torso
Very heavy lifting or maximal effort straining
Excessve core work like sit-ups, crunches, leg raises
Hot yoga or overheating environments
Prolonged breath-holding
Deep backbends or overstretching
High-intensity - jumping, bounding, or sprinting

3rd Trimester Modifications:
Use pillows to elevate back if back-lying is required
Continue with lighter weights, higher reps, slower tempo.
Avoid unilateral overload if balance is compromised; use support.
Stick to low-impact cardio options
Use the “talk test” (able to converse during activity = safe intensity).

If you feel any kind of dizziness, too rapid heartbeat, lightheadedness, or bad feeling during any exercise program, stop immediately or switch positions.