Prenatal Fitness

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…

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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…

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5 Deep Core Exercises While Pregnant

Looking to maintain a strong deep core while you’re pregnant? In case you’re new to our world… 1. Hello and welcome!2. The benefits of strengthening your deep core are virtually endless. If you’re ready to prevent diastasis recti, have a quicker and easier labor, and bounce back faster after having your baby, scroll down below to learn my 5 deep core…

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4 Exercises for Your Second Trimester

As a prenatal and postnatal exercise specialist, I love teaching women our unique ways of training the female body…but after working with all types of women before, during and after their pregnancies, I know that moving your body this way is something that you’ve never experienced before. Especially while you’re BUMPIN’. Like how do you maneuver around with this thing!…

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The Best First Trimester Exercises

I have a question for you, mama…Are you doing any first trimester exercises? I know, I know…You just started your pregnancy journey and are trying to navigate it all (and that includes the morning sickness!). But you have to start making your movement a priority! >>Our goal is to make sure you stay confident, strong and feeling your best during…

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The Best Pregnancy Stretches for Your Hips

If you’re anything like me, your hips can be a real pain sometimes. And you also know that it can be a struggle to find the best pregnancy stretches for your hips. Look no further, I have the solution you’ve been looking for! >>I believe that you have a superpower when you’re pregnant…reveal what’s under that shirt Clark Kent!<< Your…

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How To Get Rid of Back Pain with a Small Ball

Who’s ready to say goodbye to pregnancy back pain? *I see you raising your hand, mama!* >>If you’ve never worked with a small, squishy ball before, then your life is about to be changed with this simple movement even after you’ve had your baby.<< I *totally* get how annoying back pain is during pregnancy (Growing a human inside of you can…

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How To Do Planks During Pregnancy

Attention pregnant mamas! Have you been wondering if it’s safe for you to do planks during pregnancy? If so, do you know HOW to do them? >>Planks are a great way to activate your deep core in a safe and effective way when done correctly.<< *Think of it as lightly hugging your baby to be!* Whether it’s your first pregnancy…