Prenatal & Postpartum

Feel stronger across your entire upper body with this strength training circuit workout!

Length: ~18 mins

Equipment: 1 set of weights (~5-15lbs)

Dumbbell

Upper Body Circuit

This workout combines third trimester-specific strength & stamina movements to help best prepare your body for birth!

Length: ~22 mins
Equipment: 1 set of light-to-medium weights (~3-8lbs), balance ball (optional)


Stability Ball

Prenatal 3rd Trimester Strength & Stamina

The first trimester of pregnancy can be a tough time to find the energy and motivation to move. If you're dealing with fatigue and nausea, try this short flow of gentle strengthening and stretching movements designed to energize and minimize discomfort.

Length: ~19mins

Equipment: none

This can be Done with No Equipment

Prenatal Morning Sickness Moves

Grab a chair and tone your total body with this video! Great for expecting moms and anyone else who wants a quickie burn.

Length: ~20 mins

Equipment: chair, 1 weight (1-10lbs)

Prenatal Chair Series

Strengthen your total body safely and effectively with this prenatal ball workout! Great for any stage, but particularly third trimester.

Length: ~20 mins

Equipment: stability ball, 1 set of weights (3-10lbs)

Prenatal Ball Workout

Expecting? Enjoy this prenatal-friendly yoga flow with options to suit every stage of pregnancy!

Yoga Mat

Prenatal Yoga

This quickie  workout will strengthen your deepest abdominal muscles, core, & pelvic floor safely throughout all stages of pregnancy!

Length: ~13 mins

Prenatal Core

You may have heard talk about “mommy tummy,” “the pooch,” or “mom belly” when referring to a stubborn bulge or doming in the middle of the abdomen post-baby. What these terms actually describe is the effect of diastasis recti (DRA) or abdominal separation.
Watch this video to learn how to safely and accurately self-check for DRA postpartum (wait at least 6 weeks)! Head to the Motion Melissa blog for more info.
Please schedule a private session with Melissa at info@motionmelissa.com and/or consult a pelvic floor PT if your results indicate DRA. 

Diastasis Recti Self-Check

Proper breathing is essential for everyone, but it is especially important for expecting and postpartum mamas to manage insta-abdominal pressure, prevent pelvic floor issues, and lessen diastasis recti. Learn how to perform 360 breathing with this quick instructional video!

Length: ~5mins


Prenatal & Postpartum Collection