Prenatal Fitness

5 Tips for Staying Active During Pregnancy

Can I make a confession? I love inspiring women to stay active during pregnancy! >>Not only does staying active help you create a healthy lifestyle, but it also prepares you for birth and recovery postpartum.<< Now that I have been working with prenatal women for almost 20 years, I have a few tips that will set your movement practice up for…

Arm Toning Exercises for Pregnancy

Mama…Are you wanting to keep your arms toned during pregnancy? I’ll be honest, I still incorporate these movements into my workout routine and my youngest is 10! But it’s more than just going through the motions that makes arm toning exercises safe for pregnancy. >>It’s about learning how to connect with your body and your growing baby bump.<< Are you…

3 Tips to Keep Your Abs Strong During Pregnancy

Are you wanting to keep your abs strong during pregnancy? *I’ll be honest…pregnancy IS the best time to strengthen your core.* This is because you have a baby inside your belly to give you tactile feedback and connect with your body on a whole new level. >>By keeping your abs strong during pregnancy, you can prepare your body for labor…

image of safe pregnancy exercises all trimesters
3 Safe Pregnancy Exercises for All Trimesters

If I could have one wish, you know what it would be? >>I’d wish to provide you the resources of safe pregnancy exercises so you can stay active while you’re bumping.<< *Is that a wish you’d want, too?* Well, today’s your lucky day, Beautiful! *And yes, you can think of me as your genie in a bottle.* Knowing which safe pregnancy…

Pregnancy Back Pain Relief Exercise

You know what’s the BEST way to manage pregnancy back pain relief? Spine Mobility. Moving your spine helps create space through your body as you’re experiencing postural shifts during pregnancy. Learning how to release your body is just as important as strengthening it…But let me tell you mama, it’s not about moving perfectly, it’s just about getting your spine to…

image of prenatal sculpt workout
Prenatal Pilates Sculpt Workout

I founded Knocked-Up Fitness in 2012, the year Rihanna had us shining bright like a Diamond and Facebook went public. My, how times have changed…Did I know that I would be helping thousands of mamas through my online membership prepare their bodies for pregnancy, delivery, and postpartum recovery? No. Not at all. But no matter what single Rihanna released that…

4 Hamstring Strengthening Exercises

Can I ask you a question? Are you aware of the postural changes that happen during pregnancy? These shifts can follow you into postpartum if you don’t bring awareness to them and work to improve your posture. Real talk: hamstrings play a huge role in posture because there is a fascial line that connects up to the glute. And you…

picture of kitchen exercises
Kitchen Exercises to Get You Moving

We’re all about having a consistent movement routine around here. But who says you have to carve out an hour of time to go to the gym?! We tell our mamas that you don’t have to get your Knocked-Up Fitness workouts done in one sitting. The best thing about movement is that it can be done ANYWHERE. While I would…