Pregnancy-Safe Workouts for every Trimester
Have a healthier pregnancy, a stronger body for labor, and faster postpartum recovery
just $19.99/mo after that. Cancel anytime
All workouts wrote by a Perinatal Certified Coach, Labor and Delivery Nurse and Mother, herself.
Pregnancy-Safe Workouts for every Trimester
Have a healthier pregnancy, a stronger body for labor, and faster postpartum recovery
just $19.99/mo after that. Cancel anytime
Get access to:
Pregnancy-safe workouts for every week of gestation through 6 months postpartum
Pregnancy-safe workouts for every week of gestation through 6 months postpartum
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Pregnancy safe core work by trimester to support your body, posture, and lower the risk of severe diastasis recti
- Pregnancy safe core work by trimester to support your body, posture, and lower the risk of severe diastasis recti
Comprehensive pelvic floor work, breathwork and mobility, and birth prep in your third trimester
Home and Gym options that support all goals and experience levels, and preferred workout styles
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Exercise library with 1st, 2nd, and 3rd trimester pregnant and postpartum Expert Coaches modeling the exercises for you
Comprehensive pelvic floor work, breathwork and mobility, and birth prep in your third trimester
Home and Gym options that support all goals and experience levels, and preferred workout styles
- Exercise library with 1st, 2nd, and 3rd trimester pregnant and postpartum Expert Coaches modeling the exercises for you
All workouts written by a Perinatal Certified Coach, Labor and Delivery Nurse and Mother, herself.
All workouts written by a Perinatal Certified Coach, Labor and Delivery Nurse and Mother, herself.
The American College of Obstetrics and Gynecology (ACOG) recommends that women with uncomplicated pregnancies get 150 minutes of exercise per week
The American College of Obstetrics and Gynecology (ACOG) recommends that women with uncomplicated pregnancies get 150 minutes of exercise per week
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Exercise during pregnancy has also been shown to decrease:
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Macrosomia (large babies)
Gestational Diabetes
- Pre-eclampsia
- Cesarean delivery
- Low back pain
Pelvic girdle pain
- Sleep disturbance
Excessive maternal weight gain
- Urinary incontinence
Go into your workouts with confidence knowing they were specifically designed for mothers, by mothers, to ensure safety and proper progressions
FAQ:
Q: What are the split options?
Workout at the Gym or from Home, 3-4 lifting days per week with various options for split based on the equipment you have, whether you enjoy full body workouts or upper & lower body separate, and how much time you have available to train
Q: How often do the workouts change?
Your workouts will update every 4 weeks, aligning with each week of your gestation so that the worked are perfectly tailored to each trimester
Q: What if I can't do one of the exercises in my workouts?
No problem! The app has integrated, coach approved substitution options so you can easily navigate your own changes, if needed.
Q: Can I change the split I'm on if I need to?
Yes. We have a support email that you can message for a split change at anytime
Q: Can I do these at home?
Yes, many of the splits were created based off of common at-home equipment. Additionally, we have a body weight only split that can be done anywhere.
Q: Are these safe for my pregnancy?
Yes, all workouts are written by a Perinatal Fitness Certified Specialist and designed specifically for pregnant women. As you are cleared by your provider for exercise, you’re good to participate!
Q: How long are the workouts?
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Workouts average 45min or less, and we have 30-min max workout options if you prefer.
Q: When will the postpartum program re-start after I have my baby?
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We align our postpartum programs to begin with medical clearance for exercise, which is usually 6-8 for most women (sometimes a bit later for c-sections). We will start you with our Core Reintegration program, and then transition to full workouts again designed for the postpartum body.
Still have a question? Email us at team@dldnation.com, we’re happy to help
Still have a question? Email us at team@dldnation.com, we’re happy to help