Workout 3 is a gentle for moms workout led by Jessica Casalegno on StarFit. It contains 52 exercises and lasts 22 minutes, targeting hips, hamstrings, hip_flexors, calves, lower_back, inner_thighs, core, pelvic_floor, obliques, shoulders, glutes, outer_thighs, quads, ankles, spine, chest, upper_back, rotator_cuff, arms, triceps.
Workout 3
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.
Workout Details
Duration
21:26
Energy Level
gentle
Exercises
52
Category
For Moms
Target Areas
What's Inside
52 exercises · 21 min
Jessica Casalegno
Form-Focused
Exercises in This Workout
- 1Kneeling Lunge to Hamstring Stretch Flow (Right)30slowhipshamstrings
- 2Half Split Stretch (Right)22slowhamstringscalves
- 3Low Lunge Stretch (Right)17slowhip flexorships
- 4Rest7slow
- 5Kneeling Lunge to Hamstring Stretch Flow (Left)26slowhipshamstrings
- 6Half Split Stretch (Left)28slowhamstringscalves
- 7Low Lunge Stretch (Left)16slowhip flexorships
- 8Frog Stretch with Rocking27slowinner thighships
- 9360 Breathing in Frog Pose34slowcorepelvic floor
- 10Rest12slow
- 11Modified Side Plank Hip Dips (Right)44smediumcoreobliques
- 12Modified Side Plank Crunch (Right)34smediumcoreobliques
- 13Rest25slow
- 14Clamshells (Right)23smediumgluteships
- 15Clamshell Pulses (Right)12shighgluteships
- 16Clamshell Kick Extensions (Right)28shighglutesquads
- 17Inverted Clamshells (Right)27smediumhipsglutes
- 18Inverted Clamshell Pulses (Right)11shighhips
- 19Rest15slow
- 20Side Lying Straight Leg Lifts (Right)24smediumouter thighsglutes
- 21Ankle Flex and Point (Right)19slowcalvesankles
- 22Side Lying Leg Circles (Right)32smediumhipsglutes
- 23Rest17slow
- 24Modified Side Plank Hip Dips (Left)34smediumcoreobliques
- 25Modified Side Plank Crunch (Left)28smediumcoreobliques
- 26Rest25slow
- 27Clamshells (Left)25smediumgluteships
- 28Clamshell Pulses (Left)13shighgluteships
- 29Clamshell Kick Extensions (Left)25shighglutesquads
- 30Inverted Clamshells (Left)27smediumhipsglutes
- 31Inverted Clamshell Pulses (Left)10shighhips
- 32Rest13slow
- 33Side Lying Straight Leg Lifts (Left)24smediumouter thighsglutes
- 34Side Lying Leg Circles (Left)26smediumhipsglutes
- 35Ankle Flex and Point (Left)21slowcalvesankles
- 36Rest13slow
- 37Kneeling Side Bends (Right)28smediumcoreobliques
- 38Kneeling Side Bends (Left)26smediumcoreobliques
- 39Kneeling Spine Twists48smediumcoreobliques
- 40Cactus Arms Chest Fly31slowchestupper back
- 41Scarecrow Rotations21slowshouldersrotator cuff
- 42Cactus Arm Extensions29slowshouldersarms
- 43Arm Circles34slowshouldersarms
- 44Tricep Stretch33slowtricepsshoulders
- 45Rest15slow
- 46Seated Single Leg Forward Fold (Right)26slowhamstringslower back
- 47Seated Side Reach (Right)24slowcoreobliques
- 48Rest15slow
- 49Seated Single Leg Forward Fold (Left)25slowhamstringslower back
- 50Seated Side Reach (Left)32slowcoreobliques
- 51Rest13slow
- 52Seated 360 Breathing36slowcorepelvic floor
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Frequently Asked Questions
How long is Workout 3?
This workout is 22 minutes long and includes 52 exercises. It is a gentle intensity For Moms workout led by Jessica Casalegno.
What body parts does this workout target?
This workout targets hips, hamstrings, hip flexors, calves, lower back, inner thighs.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.