Workout 4 is a gentle for moms workout led by Jessica Casalegno on StarFit. It contains 38 exercises and lasts 22 minutes, targeting full_body, shoulders, quads, hips, spine, inner_thighs, hamstrings, lower_back, chest, glutes, core, calves, ankles, upper_back, triceps, outer_thighs, arms, hip_flexors, pelvic_floor.
Workout 4
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
21:34
Energy Level
gentle
Exercises
38
Category
For Moms
Target Areas
What's Inside
38 exercises · 22 min
Jessica Casalegno
Form-Focused
Exercises in This Workout
- 1Squat to Reach24slowfull bodyshoulders
- 2Wide Squat with Shoulder Dip33slowhipsshoulders
- 3Forward Fold with Chest Opener30slowhamstringslower back
- 4Squats50smediumglutesquads
- 5Squat Hold Pulses19shighquadsglutes
- 6Squat Hold Alternating Heel Raises34shighcalvesquads
- 7Squat Hold Single Heel Pulse (Side 1)14shighquadscalves
- 8Squat Hold Single Heel Lifts (Side 1)22shighcalvesquads
- 9Squat Hold Single Heel Pulse (Side 2)16shighquadscalves
- 10Squat Hold Single Heel Lifts (Side 2)28shighcalvesquads
- 11Single Leg Tap Backs (Right Standing)36smediumglutesquads
- 12Static Lunge Pulse (Right Standing)17shighquadsglutes
- 13Static Lunge with Arm Pullbacks (Right Standing)41smediumupper backshoulders
- 14Static Lunge Arm Pulses (Right Standing)13smediumupper backshoulders
- 15Single Leg Tap Backs (Left Standing)35smediumglutesquads
- 16Static Lunge Pulse (Left Standing)16shighquadsglutes
- 17Static Lunge with Arm Pullbacks (Left Standing)56smediumupper backshoulders
- 18Static Lunge Arm Pulses (Left Standing)16smediumupper backshoulders
- 19Downward Dog to Bear Hover48smediumcoreshoulders
- 20Bear Hover Knee Taps41shighcoreshoulders
- 21Bear Hover Hold16shighcoreshoulders
- 22Bear Hover Hold with Band Abduction13shighcoreouter thighs
- 23Kneeling Arm Raises34smediumshouldersarms
- 24Static Arm Hold with Band Pulls15shighshouldersupper back
- 25Tricep Kickbacks (Right)40smediumtricepsarms
- 26Tricep Kickback Hold (Right)10shightricepsarms
- 27Tricep Kickbacks (Left)34smediumtricepsarms
- 28Tricep Kickback Hold (Left)14shightricepsarms
- 29Tricep Stretch13slowtricepsshoulders
- 30Side Plank Hip Dips (Side 1)35smediumcoreshoulders
- 31Side Plank Hold (Side 1)14shighcore
- 32Side Plank Hip Dips (Side 2)26smediumcoreshoulders
- 33Side Plank Hold (Side 2)15shighcore
- 34Dynamic Frog Stretch25slowhipsinner thighs
- 35Frog Stretch Hold16slowhipsinner thighs
- 36Pigeon Stretch (Right)36slowgluteships
- 37Pigeon Stretch (Left)32slowgluteships
- 38Diaphragmatic Breathing33slowcorepelvic floor
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Frequently Asked Questions
How long is Workout 4?
This workout is 22 minutes long and includes 38 exercises. It is a gentle intensity For Moms workout led by Jessica Casalegno.
What body parts does this workout target?
This workout targets full body, shoulders, quads, hips, spine, 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.