Prenatal Workouts Guide PDF | Exercises for All 3 Trimesters

Description

Pregnancy brings incredible changes, and your movement routine should be able to change with you.

The CutieBump Prenatal Workouts Guide is a beautifully designed, 28-page digital resource created to help expecting moms explore gentle movement, build everyday strength, and stay active at a pace that feels right for them.

Whether you’re in your first, second, or third trimester, this guide makes prenatal exercise easier to understand with clear visual demonstrations, step-by-step instructions, and flexible routines.

What’s Included?

First Trimester Workouts (Weeks 1–13)

• Cat-Cow
• Kneeling Push-Up
• Glute Bridge
• Squat with Abduction
• Clamshells

Second Trimester Workouts (Weeks 14–27)

• Bird Dog
• Modified Side Plank
• Supported Reverse Lunge
• Modified Deadlift
• Open Book Stretch

Third Trimester Workouts (Week 28 to Birth)

• Supported Squat
• Wall Push-Up
• Cat-Cow
• Supported Pelvic Tilts
• Seated Lateral Stretch

More Than Just Exercises

Inside your guide, you’ll also find:

• Clear, illustrated exercise demonstrations
• Step-by-step movement instructions
• Suggested repetitions and gentle modifications
• Three flexible trimester workout routines
• Prenatal exercise safety essentials
• Gentle warm-up and cool-down guidance
• Printable prenatal workout tracker
• Helpful reminders to adjust movements based on comfort and energy

Why You’ll Love This Guide

• Easy to Follow: Visual demonstrations help you understand each movement without complicated fitness terminology.
• Organized by Trimester: Find exercises and modifications relevant to your stage of pregnancy.
• Beginner-Friendly: Start with manageable movements and choose easier variations when needed.
• Flexible, Not Overwhelming: Choose a few movements or explore a complete routine. There’s no pressure to do everything.
• Beautifully Designed: A calming, easy-to-navigate resource you can revisit throughout your pregnancy.

Product Details

• Format: Digital PDF
• Length: 28 pages
• Language: English
• Delivery: Instant digital download
• Includes: 15 illustrated exercise entries, three trimester routines, and a printable workout tracker

A Gentle Reminder

Every pregnancy is different. This guide provides general educational information and is not a substitute for individualized medical advice. Consult your prenatal healthcare professional before starting or changing an exercise routine, and follow their recommendations.

Your pregnancy. Your pace. Your movement journey.