Workout Your Way Through Pregnancy


Are you asking yourself: What activities or exercises are “safe” in pregnancy? Are there certain exercises you shouldn’t do if you are pregnant? What can you do to stay strong in pregnancy, and the new demands it places on your body?

This program will help to answer those questions for you and give you a plan for the duration of your pregnancy.

The program is only available to follow through the Ripple App.

This prenatal workout plan is designed for expecting moms who were active pre-pregnancy and are looking for a structured workout program to maintain strength and muscle tone during pregnancy.

The program includes:

  • an education section regarding maintaining fitness and working out during your pregnancy
  • a pelvic floor exercise component teaching you how to find your pelvic floor, and exercises for the duration of your pregnancy
  • an exercise program for weeks 6-39 of your pregnancy – there is a warm up and workout for 4 days of each week accompanied by videos and modifications

By entering pregnancy with a strong pelvic floor and core, you are able to minimize and possibly avoid the common issues many women experience – back or hip pain, light bladder leakage, dysfunction associated with diastasis recti.


You will need a band and a set of weights, either dumbbells or kettlebells. Each warm up and workout have demonstration videos that you can click on in the program to be taken to YouTube to view them. The videos also show a couple variations for each exercise if the prescribed exercise needs to be modified.

Before starting any new exercise program, you should consult with your primary care provider (physician or midwife).

You can also purchase this program through my app and follow it on your phone! You can download the app here:




This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.