Workout 1

Mama Moves: Prenatal Pilates is a 6-session program designed specifically for expecting mothers and women in the postpartum phase. Each 20-minute class blends dynamic and supportive Pilates movements to help you stay strong, connected, and confident during every stage of your journey.Led by coach Jess, who created this program while pregnant herself, Mama Moves focuses on safe, functional exercises that strengthen your core, support posture, improve mobility, and prepare your body for both childbirth and recovery. Whether you’re in your second trimester, just starting your prenatal fitness journey, or looking to gently rebuild strength after delivery, these sessions offer accessible modifications and empowering guidance.Disclaimer: Always consult your doctor or obstetrician before starting any prenatal or postnatal fitness program. Every pregnancy and postpartum recovery is unique—listen to your body and train safely.

Exercises in This Workout

1. 1

   Chest Opener & Arm Circles

   24slow

   chestshoulders
2. 2

   Standing Spinal Flexion/Extension

   8slow

   spineupper back
3. 3

   Forward Fold with Chest Expansion / Hugging Baby

   34slow

   spinechest
4. 4

   360 Degree Breathing

   36slow

   corepelvic floor
5. 5

   Standing Straddle Twist

   51slow

   spineshoulders
6. 6

   Dynamic Squat to Forward Fold

   39slow

   hamstringships
7. 7

   Forward Fold with Chest Expansion

   19slow

   hamstringschest
8. 8

   Malasana (Yogi Squat)

   23slow

   hipspelvic floor
9. 9

   Pilates Second Position Side Lunges (Left)

   2 minmedium

   quadsglutes
10. 10

    Side Lunge Pulse (Left)

    17smedium

    quadsglutes
11. 11

    Pilates Second Position Side Lunges (Right)

    48smedium

    quadsglutes
12. 12

    Side Lunge Pulse (Right)

    21smedium

    quadsglutes
13. 13

    Cactus Arms/Tricep Pulls

    40smedium

    shouldersupper back
14. 14

    Marching in Place

    17slow

    legscardio
15. 15

    Marching on Toes

    17smedium

    calvescore
16. 16

    Single Leg Balance with Knee Extension (Left)

    30smedium

    quadscore
17. 17

    Standing Leg Lifts (Left)

    28smedium

    hip flexorsquads
18. 18

    Standing Side Crunch (Left)

    27smedium

    coreobliques
19. 19

    Standing Side Leg Lift (Left)

    27smedium

    outer thighsglutes
20. 20

    Standing Side Leg Lift Pulse (Left)

    14smedium

    outer thighsglutes
21. 21

    Standing Glute Kickback / Crunch (Left)

    33smedium

    gluteshamstrings
22. 22

    Marching in Place

    20slow

    legscardio
23. 23

    Marching on Toes

    16smedium

    calvescore
24. 24

    Single Leg Balance with Knee Extension (Right)

    29smedium

    quadscore
25. 25

    Standing Leg Lifts (Right)

    25smedium

    hip flexorsquads
26. 26

    Standing Side Crunch (Right)

    24smedium

    coreobliques
27. 27

    Standing Side Leg Lift (Right)

    23smedium

    outer thighsglutes
28. 28

    Standing Side Leg Lift Pulse (Right)

    14smedium

    outer thighsglutes
29. 29

    Standing Glute Kickback / Crunch (Right)

    36smedium

    gluteshamstrings
30. 30

    Kneeling Arm Raises

    43slow

    shouldersupper back
31. 31

    Kneeling Hip Thrusts

    31smedium

    glutesquads
32. 32

    Kneeling Arm Pulldowns

    33slow

    upper backshoulders
33. 33

    Kneeling Arm Crisscross

    16slow

    shoulderschest
34. 34

    Cat/Cow to Frog Rocking

    59slow

    spinehips
35. 35

    Puppy Pose / Wide Child's Pose

    32slow

    shouldersupper back
36. 36

    Half Frog Adductor Stretch (Side 1)

    35slow

    inner thighships
37. 37

    Half Frog Adductor Stretch (Side 2)

    30slow

    inner thighships
38. 38

    Seated 360 Breathing

    47slow

    corepelvic floor

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Frequently Asked Questions