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Empowered & Expecting: Prenatal Strength & Mobility Plan

Pregnancy brings incredible changes — physically, emotionally, and neurologically. This fitness planner is designed to support your strength, mobility, and confidence during this unique season of life. Whether you’re in your first trimester or navigating the final weeks before delivery, this progressive, trimester-conscious plan provides safe and effective movement for each stage.

Grounded in clinical prenatal guidelines and real-world functional training, the program blends breathwork, strength training, core stability, and mobility to help you feel strong, supported, and connected throughout your pregnancy journey.

What This Planner Includes:

18 workouts, structured across Beginner, Intermediate, and Advanced levels

Trimester-friendly programming that adapts to your evolving needs

Safe and effective core and pelvic floor engagement strategies

Prenatal-friendly strength training using bands, dumbbells, and bodyweight

Gentle mobility, balance training, and breathwork to reduce discomfort

Exercises aligned with ACOG, NASM Women’s Fitness, and clinical prenatal protocols

Prenatal Fitness Planner – All Levels

🤰 Prenatal Fitness Planner

Beginner Level

Workout 1: Core Connection & Postural Reset

  • Seated Diaphragmatic Breathing – 3 x 60 sec
  • 90/90 Pelvic Tilt on Wall – 3 x 10 slow reps
  • Wall Slides (Arms Only) – 3 x 10
  • Seated Cat-Cow (Chair or Ball) – 3 x 8
  • Standing March + Breath – 3 x 30 sec
  • Standing Calf Stretch – 2 x 30 sec per side

Workout 2: Glute & Hip Stability

  • Glute Bridge (No pulse) – 3 x 8
  • Side-Lying Clamshell – 3 x 10 per side
  • Bird Dog Reach – 3 x 8 per side
  • Heel Slides – 3 x 6 per leg
  • Side-Lying Hip Stretch – 2 x 30 sec per side
  • Box Breathing – 3 rounds (4-4-4-4 sec)

Workout 3: Upper Body Support & Circulation

  • Wall Push-Ups – 3 x 10
  • Band Pull-Aparts or Towel Row – 3 x 12
  • Overhead Dumbbell Carry (Light) – 3 x 20 sec
  • Shoulder Rolls – 3 x 10
  • Wrist Circles + Finger Spread – 2 x 10 each
  • Seated Forward Fold – 2 x 30 sec + breath

Workout 4: Mobility & Breath Integration

  • Seated Pelvic Tilts + Arm Reach – 3 x 10
  • Standing Thoracic Twist – 3 x 6 per side
  • Supported Deep Squat Hold – 3 x 20 sec
  • Seated Side Stretch – 2 x 30 sec per side
  • 90/90 Breathing + Visual Tracking – 2 x 60 sec
  • Legs-Up Chair Rest – 2 min

Workout 5: Pelvic Floor & Core Awareness

  • Seated Kegel Contractions – 3 x 10 slow pulses
  • Supine Heel Drop + Core Engagement – 3 x 6 per side
  • Modified Side Plank (Knees) – 3 x 15 sec
  • Tabletop Rock + Breath – 3 x 8
  • Butterfly Stretch – 2 x 30 sec
  • Guided Calm Breath – 2 min

Workout 6: Functional Flow & Light Endurance

  • Step Touch + Arm Reach – 3 x 30 sec
  • Sit-to-Stand (Chair) – 3 x 8
  • Wall Slide + Diaphragmatic Breath – 3 x 10
  • Supported Hip Hinge – 3 x 8
  • Seated Cat-Cow + Forward Fold – 2 x 30 sec
  • Box Breathing – 3 x 1 min rounds

Workout 1: Core Connection & Postural Reset

  • Seated Diaphragmatic Breathing – 3 x 60 sec
  • 90/90 Pelvic Tilt on Wall – 3 x 10 slow reps
  • Wall Slides (Arms Only) – 3 x 10
  • Seated Cat-Cow (Chair or Ball) – 3 x 8
  • Standing March + Breath – 3 x 30 sec
  • Standing Calf Stretch – 2 x 30 sec per side

Workout 2: Glute & Hip Stability

  • Glute Bridge (No pulse) – 3 x 8
  • Side-Lying Clamshell – 3 x 10 per side
  • Bird Dog Reach – 3 x 8 per side
  • Heel Slides – 3 x 6 per leg
  • Side-Lying Hip Stretch – 2 x 30 sec per side
  • Box Breathing – 3 rounds (4-4-4-4 sec)

Workout 3: Upper Body Support & Circulation

  • Wall Push-Ups – 3 x 10
  • Band Pull-Aparts or Towel Row – 3 x 12
  • Overhead Dumbbell Carry (Light) – 3 x 20 sec
  • Shoulder Rolls – 3 x 10
  • Wrist Circles + Finger Spread – 2 x 10 each
  • Seated Forward Fold – 2 x 30 sec + breath

Workout 4: Mobility & Breath Integration

  • Seated Pelvic Tilts + Arm Reach – 3 x 10
  • Standing Thoracic Twist – 3 x 6 per side
  • Supported Deep Squat Hold – 3 x 20 sec
  • Seated Side Stretch – 2 x 30 sec per side
  • 90/90 Breathing + Visual Tracking – 2 x 60 sec
  • Legs-Up Chair Rest – 2 min

Workout 5: Pelvic Floor & Core Awareness

  • Seated Kegel Contractions – 3 x 10 slow pulses
  • Supine Heel Drop + Core Engagement – 3 x 6 per side
  • Modified Side Plank (Knees) – 3 x 15 sec
  • Tabletop Rock + Breath – 3 x 8
  • Butterfly Stretch – 2 x 30 sec
  • Guided Calm Breath – 2 min

Workout 6: Functional Flow & Light Endurance

  • Step Touch + Arm Reach – 3 x 30 sec
  • Sit-to-Stand (Chair) – 3 x 8
  • Wall Slide + Diaphragmatic Breath – 3 x 10
  • Supported Hip Hinge – 3 x 8
  • Seated Cat-Cow + Forward Fold – 2 x 30 sec
  • Box Breathing – 3 x 1 min rounds

Intermediate Level

Workout 7: Functional Lower Body Strength

  • Sit-to-Stand with Arm Reach – 3 x 10
  • Wall Sit Hold + Breath – 3 x 20 sec
  • Supported Reverse Lunge – 3 x 6 per leg
  • Lateral Step with Core Activation – 3 x 8 per side
  • Standing Hamstring Curl – 3 x 10 per leg
  • Standing Figure-4 Glute Stretch – 2 x 30 sec per side

Workout 8: Core Control & Pelvic Stability

  • 90/90 Wall Breathing with Arm Reach – 3 x 5
  • Bird Dog + Knee Tap – 3 x 8 per side
  • Modified Side Plank with Lift – 3 x 10 sec per side
  • Seated Ball Squeeze – 3 x 10
  • Clamshell (Band Optional) – 3 x 12 per side
  • Seated Pelvic Rock + Exhale – 2 x 30 sec

Workout 9: Upper Body Strength for Postural Support

  • Incline Push-Up – 3 x 8
  • Bent-Over Row – 3 x 10
  • Band Pull-Apart + Hold – 3 x 12
  • Overhead Dumbbell March – 3 x 20 steps
  • Wall Slide with Breath Focus – 3 x 8
  • Seated Shoulder Circle + Reach – 2 x 10

Workout 10: Hip Alignment & Glute Activation

  • Wall Bridge with Ball Squeeze – 3 x 8
  • Step-Up with Core Control – 3 x 6 per leg
  • Fire Hydrant – 3 x 10 per side
  • Lateral Band Walk – 3 x 8 each way
  • Quadruped Rock Back + Exhale – 2 x 30 sec
  • Supine Butterfly Stretch – 2 x 30 sec

Workout 11: Balance, Breath & Flow

  • Heel-to-Toe Walk with Arm Reach – 3 x 20 steps
  • Supported Single-Leg Hold – 3 x 15 sec per leg
  • Bird Dog to Reach-Hold – 3 x 6 per side
  • Chair Squat + Pause + Exhale – 3 x 8
  • Wall-Supported Cat-Cow Stretch – 3 x 8
  • Box Breathing + Shoulder Drop – 3 x 1 min

Workout 12: Total Body Integration & Recovery

  • Step-Touch with Cross Reach – 3 x 30 sec
  • Wall Press (Isometric Push) – 3 x 10 sec
  • Dead Bug Reach (Knees Bent) – 3 x 6 per side
  • Seated Windmill Reach – 3 x 8
  • Standing Side Bend + Arm Sweep – 2 x 10 per side
  • Legs-Up Chair Rest + Visual Tracking – 3–5 min

Workout 7: Functional Lower Body Strength

  • Sit-to-Stand with Arm Reach – 3 x 10
  • Wall Sit Hold + Breath – 3 x 20 sec
  • Supported Reverse Lunge – 3 x 6 per leg
  • Lateral Step with Core Activation – 3 x 8 per side
  • Standing Hamstring Curl – 3 x 10 per leg
  • Standing Figure-4 Glute Stretch – 2 x 30 sec per side

Workout 8: Core Control & Pelvic Stability

  • 90/90 Wall Breathing with Arm Reach – 3 x 5
  • Bird Dog + Knee Tap – 3 x 8 per side
  • Modified Side Plank with Lift – 3 x 10 sec per side
  • Seated Ball Squeeze – 3 x 10
  • Clamshell (Band Optional) – 3 x 12 per side
  • Seated Pelvic Rock + Exhale – 2 x 30 sec

Workout 9: Upper Body Strength for Postural Support

  • Incline Push-Up – 3 x 8
  • Bent-Over Row – 3 x 10
  • Band Pull-Apart + Hold – 3 x 12
  • Overhead Dumbbell March – 3 x 20 steps
  • Wall Slide with Breath Focus – 3 x 8
  • Seated Shoulder Circle + Reach – 2 x 10

Workout 10: Hip Alignment & Glute Activation

  • Wall Bridge with Ball Squeeze – 3 x 8
  • Step-Up with Core Control – 3 x 6 per leg
  • Fire Hydrant – 3 x 10 per side
  • Lateral Band Walk – 3 x 8 each way
  • Quadruped Rock Back + Exhale – 2 x 30 sec
  • Supine Butterfly Stretch – 2 x 30 sec

Workout 11: Balance, Breath & Flow

  • Heel-to-Toe Walk with Arm Reach – 3 x 20 steps
  • Supported Single-Leg Hold – 3 x 15 sec per leg
  • Bird Dog to Reach-Hold – 3 x 6 per side
  • Chair Squat + Pause + Exhale – 3 x 8
  • Wall-Supported Cat-Cow Stretch – 3 x 8
  • Box Breathing + Shoulder Drop – 3 x 1 min

Workout 12: Total Body Integration & Recovery

  • Step-Touch with Cross Reach – 3 x 30 sec
  • Wall Press (Isometric Push) – 3 x 10 sec
  • Dead Bug Reach (Knees Bent) – 3 x 6 per side
  • Seated Windmill Reach – 3 x 8
  • Standing Side Bend + Arm Sweep – 2 x 10 per side
  • Legs-Up Chair Rest + Visual Tracking – 3–5 min

Advanced Level

Workout 13: Strength + Posture Under Load

  • Goblet Squat (Light Weight) – 3 x 8
  • Incline Push-Up – 3 x 10
  • Bent-Over Row (DB or Band) – 3 x 10
  • Glute Bridge March – 3 x 6 per side
  • Bird Dog + Core Breath – 3 x 8 per side
  • Wall Slide + Arm Sweep – 2 x 10

Workout 14: Core Stability & Anti-Rotation

  • Pallof Press (Band or Cable) – 3 x 10 per side
  • Side-Lying Leg Lift with Breath – 3 x 10 per side
  • Dead Bug + Exhale Reach – 3 x 6 per side
  • Glute Bridge with March Pause – 3 x 8
  • Wall Breathing + Arm Reach – 2 x 1 min

Workout 15: Functional Strength Circuit

  • Step-Up + Shoulder Press – 3 x 6 per side
  • Chair Squat with Hold – 3 x 8
  • Incline Row (Band/Bench) – 3 x 10
  • Marching Hold + Band Pull – 3 x 20 steps
  • Seated Windmill + Breathing – 2 x 8 per side

Workout 16: Mobility + Full-Body Flow

  • Dynamic Arm Reach + Side Lunge – 3 x 6 per side
  • Wall Cat-Cow Flow – 3 x 8
  • Supported Deep Squat Breathing – 3 x 20 sec
  • Bird Dog Flow + Pause – 3 x 8 per side
  • Box Breathing in 90/90 Position – 2 x 1 min

Workout 17: Upper Body & Carry Mechanics

  • Overhead Dumbbell Carry – 3 x 20 sec
  • Push-Up to Downward Reach (Wall) – 3 x 6
  • Renegade Row Hold – 3 x 6 per side
  • Wall-Sit + Banded Row – 3 x 10
  • Shoulder Sweep + Stretch – 2 x 10

Workout 18: Parasympathetic Reset & Recovery

  • Legs Elevated on Chair + Breathing – 3 x 1 min
  • Side-Lying Belly Breath – 3 x 1 min
  • Neck Relaxation + Arm Drop – 2 x 10
  • Seated Cat-Cow with Slow Exhale – 2 x 8
  • Guided Relaxation (Visual or Audio) – 3–5 min

Workout 13: Strength + Posture Under Load

  • Goblet Squat (Light Weight) – 3 x 8
  • Incline Push-Up – 3 x 10
  • Bent-Over Row (DB or Band) – 3 x 10
  • Glute Bridge March – 3 x 6 per side
  • Bird Dog + Core Breath – 3 x 8 per side
  • Wall Slide + Arm Sweep – 2 x 10

Workout 14: Core Stability & Anti-Rotation

  • Pallof Press (Band or Cable) – 3 x 10 per side
  • Side-Lying Leg Lift with Breath – 3 x 10 per side
  • Dead Bug + Exhale Reach – 3 x 6 per side
  • Glute Bridge with March Pause – 3 x 8
  • Wall Breathing + Arm Reach – 2 x 1 min

Workout 15: Functional Strength Circuit

  • Step-Up + Shoulder Press – 3 x 6 per side
  • Chair Squat with Hold – 3 x 8
  • Incline Row (Band/Bench) – 3 x 10
  • Marching Hold + Band Pull – 3 x 20 steps
  • Seated Windmill + Breathing – 2 x 8 per side

Workout 16: Mobility + Full-Body Flow

  • Dynamic Arm Reach + Side Lunge – 3 x 6 per side
  • Wall Cat-Cow Flow – 3 x 8
  • Supported Deep Squat Breathing – 3 x 20 sec
  • Bird Dog Flow + Pause – 3 x 8 per side
  • Box Breathing in 90/90 Position – 2 x 1 min

Workout 17: Upper Body & Carry Mechanics

  • Overhead Dumbbell Carry – 3 x 20 sec
  • Push-Up to Downward Reach (Wall) – 3 x 6
  • Renegade Row Hold – 3 x 6 per side
  • Wall-Sit + Banded Row – 3 x 10
  • Shoulder Sweep + Stretch – 2 x 10

Workout 18: Parasympathetic Reset & Recovery

  • Legs Elevated on Chair + Breathing – 3 x 1 min
  • Side-Lying Belly Breath – 3 x 1 min
  • Neck Relaxation + Arm Drop – 2 x 10
  • Seated Cat-Cow with Slow Exhale – 2 x 8
  • Guided Relaxation (Visual or Audio) – 3–5 min