Workout 6

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

   Kneeling Hip Shifts

   39slow

   hipslower back
2. 2

   Shoulder Rolls

   26slow

   shouldersupper back
3. 3

   Camel to Cat Flow

   2 minlow

   chestlower back
4. 4

   Kneeling Side Reach (Left Leg Extended)

   40smedium

   corehips
5. 5

   Kneeling Side Reach with Overhead Arm (Left Leg Extended)

   49smedium

   coreshoulders
6. 6

   Kneeling Side Reach Hold (Left Leg Extended)

   13smedium

   coreshoulders
7. 7

   Kneeling Side Lift Pulses (Left Leg Extended)

   33smedium

   coreshoulders
8. 8

   Modified Side Plank Leg Lifts (Left Leg)

   38smedium

   glutesouter thighs
9. 9

   Modified Side Plank Leg Sweeps (Left Leg)

   44shigh

   gluteshamstrings
10. 10

    Kneeling Side Reach (Right Leg Extended)

    34smedium

    corehips
11. 11

    Kneeling Side Reach with Overhead Arm (Right Leg Extended)

    34smedium

    coreshoulders
12. 12

    Kneeling Side Reach Hold (Right Leg Extended)

    10smedium

    coreshoulders
13. 13

    Kneeling Side Lift Pulses (Right Leg Extended)

    44smedium

    coreshoulders
14. 14

    Kneeling Side Reach Hold 2 (Right Leg Extended)

    13smedium

    coreshoulders
15. 15

    Modified Side Plank Leg Lifts (Right Leg)

    33smedium

    glutesouter thighs
16. 16

    Modified Side Plank Leg Sweeps (Right Leg)

    44shigh

    gluteshamstrings
17. 17

    Kneeling Hip Hinge

    49smedium

    quadsglutes
18. 18

    Kneeling Hip Hinge Pulses

    17shigh

    quadsglutes
19. 19

    Kneeling Hinge Rear Delt Fly

    45smedium

    upper backshoulders
20. 20

    Modified Push-Ups

    41smedium

    chestshoulders
21. 21

    Bird Dog Lifts (Right Leg / Left Arm)

    43smedium

    coreglutes
22. 22

    Bird Dog Pulses (Right Leg / Left Arm)

    12smedium

    coreglutes
23. 23

    Bird Dog Lifts (Left Leg / Right Arm)

    41smedium

    coreglutes
24. 24

    Bird Dog Pulses (Left Leg / Right Arm)

    14smedium

    coreglutes
25. 25

    Donkey Kicks (Right Leg)

    48smedium

    gluteshamstrings
26. 26

    Donkey Kick Hold & Pulses (Right Leg)

    26smedium

    gluteshamstrings
27. 27

    Hamstring Curls (Right Leg)

    31smedium

    hamstringsglutes
28. 28

    Donkey Kicks (Left Leg)

    45smedium

    gluteshamstrings
29. 29

    Donkey Kick Hold & Pulses (Left Leg)

    25smedium

    gluteshamstrings
30. 30

    Hamstring Curls (Left Leg)

    28smedium

    hamstringsglutes
31. 31

    Wide Knee Child's Pose (Tadpole)

    36slow

    hipslower back
32. 32

    Child's Pose Side Stretch

    41slow

    upper backshoulders
33. 33

    Cat-Cow Stretch

    39slow

    spinecore
34. 34

    Seated 360 Breathing

    48slow

    corepelvic floor

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Frequently Asked Questions