This digital pregnancy exercise program is your ultimate prenatal preparation for delivery, from conception to birth. This includes all 4 Bump Method Prenatal workouts (best value!) that progress through the trimesters of pregnancy, including the fourth trimester “core restore” period.
Each of the 4 workouts have been designed with the guidance of Dr. Sinead Dufour, PhD and Pelvic Health Physiotherapist and represent the best and latest in exercise science for expecting moms.
Short on time? Each complete workout can be broken down into shorter sections for a customizable experience.
In the First Trimester you’ll connect with your deepest layer of abdominals and learn how to manage intra-abdominal pressure (IAP) to support you during pregnancy and assist in an easier postnatal recovery. (45 minutes)
In the Second Trimester you’ll increase the intensity of exercise, strengthening and stabilizing joints and muscles to prevent postural changes due to pregnancy. (50 minutes)
In the Third Trimester you’ll focus on preparing for delivery, releasing the pelvic floor and minimizing “diastasis recti” by managing intra abdominal pressure (IAP). (50 minutes)
In the Fourth Trimester you’ll learn to reconnect pelvic floor as you activate your inner corset, repair diastasis recti, reduce prolapse, and regain your strength! This workout is ideal for postpartum women – both caesarean and vaginal deliveries – as well as anyone looking to restore proper core function and retrain their abdominals to fire correctly. Here’s a video preview of what the 4th Trimester program is all about! (67 minutes)
Suggested Equipment: mat, 1- 3 lb weights, large stability ball, pillow, yoga block or stairs and long scarf/pashmina.