From Bump to Baby: Local Experts Share Prenatal + Postpartum Workout Tips

Staying active with safe and effective movements during your prenatal or postpartum workout can offer profound benefits for both mom and baby. Incorporating Lagree fitness and low-impact exercises into your routine provides a gentle yet effective way to maintain muscle tone, pelvic floor health, and support overall well-being during this special time.

Important Note: Before starting any exercise program during pregnancy and postpartum, always consult with your obstetrician / primary care physician to obtain clearance. 

What to Consider When Creating a Prenatal Workout Routine

Currently expecting? It is important to understand that your body is going through many different changes. "Pregnancy is not a disability, but it is a unique time hormonally and physiologically," explains Robin Taylor, the founder and owner of MVMNT Studio and an FFB Licensed Pregnancy SaF Coach. Finding a reputable coach or instructor who is trained in pregnancy and postpartum fitness is vital during this critical time.

To ensure a safe and effective prenatal workout, it's also important to inform your instructor about your pregnancy before class. This allows the instructor(s) to make necessary adjustments to your workout routine.

 "Everybody is unique, and every pregnancy is different. Our bodies communicate limits very clearly—our job is to listen and respect them," Robin Taylor, the founder / owner of MVMNT Studio and an FFB Licensed Pregnancy SaF Coach. Taylor encourages women to view training as a collaborative journey with their instructor, emphasizing the importance of speaking up about any discomfort or concerns.

When it comes to prenatal workout safety, Taylor advises against pushing through sharp pain. "If something feels wrong or off, it probably is," she says. Trusting one's instincts and asking for modifications when needed is crucial to avoiding injury.

Postpartum Workout Tips 

For new mothers eager to return to exercise after childbirth, instructors recommend a slow and steady approach instead of rushing back to pre-conception workouts too soon.

“Postpartum recovery requires patience and care. Your body has spent nearly 10 months growing your little one, so it's unrealistic to expect to resume normal classes just six weeks after delivery,” says Bekah Burns, owner of Elevate SD + Lagree Master Trainer. “We understand your eagerness to return, but it's essential to start with a gentle postpartum workout that prioritizes self-care.” 

Mastering diaphragmatic breathing, including pelvic floor contraction and relaxation, is essential for postpartum healing. Incorporating gentle movements during postpartum workouts like glute bridges once breathing feels natural can help build a strong foundation, especially for your pelvic floor.

5 Essential Prenatal + Postnatal Fitness Exercises

These five essential prenatal + postnatal fitness exercises, demonstrated by Heather Perren and Lexi Heinzer, Certified Pre/Post Natal Specialists and Lagree Master Trainers, will strengthen muscles, improve flexibility, and enhance endurance—all while being gentle on joints and minimizing the risk of injury. Exercises are demoed on a yoga mat/floor and microformer machine to add intensity. 

Please Note: After giving birth, ease back into exercise gradually, considering your body's recovery and following your doctor's recommendations. Focus on movements that promote healing, strengthen core muscles, and improve overall well-being. Start with modified exercises and gradually increase intensity as you regain strength.

Glute Bridges

  1. Lie on your back with your knees bent and your feet anchored on the floor. 
  2. Press firmly into your heels to lift the hips up into a bridge position off the floor making sure to squeeze the glutes and the pelvic floor muscles. 
  3. Hold for three seconds at the top then slowly roll down.
  4. Repeat for at least two minutes.

Glute Bridge on Floor: 

Glute Bridge on Microformer (adds intensity):


  1. Stand with your feet hip distance, keeping the weight equal in both heels.
  2. Begin to sit the hips back and then down as if you were going to sit in a chair.
  3. Engage the glutes, quads, and hamstrings, and tighten the pelvic floor muscles as you rise back up.
  4. Keep a soft bend in the knees at the top of the squat.
  5. Repeat for at least one minute

Squat position on Microformer (adds intensity):


  1. Perform a modified plank on the knees and either the hands or forearms.
  2. The spine should be in a neutral position with no arching.
  3. Try holding for 10-second increments, building up the stay in the plank for at least a minute.
  4. Once you can hold a modified plank for a minute, try performing the plank on the toes for added intensity.

Modified Plank on Floor Demo:

Modified Plank on Microformer (adds intensity):

Bird-Dog Exercise

  1. Come to a flat back position with the knees under the hips and hands under the shoulders.
  2. Engage the core as you lift the opposite arm and opposite leg and hold for 2-3 seconds.
  3. Place your hands and knees back down.
  4. Alternate sides.
  5. Perform for at least a minute keeping the core engaged the entire time, pulling the belly button towards the spine.

Bird Dog Starting Position: 

Bird Dog Second Position:


  1. Start in a standing position with your feet hip-width apart.
  2. Gently engage your abdominal muscles to support your lower back.
  3. Take a large step forward with your right foot, ensuring your foot lands flat on the ground 
  4. Slowly lower your body until your right thigh is parallel to the ground and your left knee is almost touching the floor. 
  5. Right knee should be above your ankle and not extending past your toes. Your back should be straight, shoulders relaxed, and chest lifted. Alternate:

Lunge on Floor (modified):

Lunge on Lagree Microformer (adds intensity):

For more at-home prenatal and postpartum workouts, on-demand/live classes, and one-on-one coaching with Heather and Lexi, visit for a free trial.

Final Takeaway for Your Prenatal or Postpartum Workout

Every pregnancy and postpartum journey is unique. Always consult with your healthcare provider before starting any new prenatal workout or postpartum workout and prioritize safety and comfort throughout. Embrace the journey from bump to baby with strength and confidence!

Meet the Instructors

Robin Taylor, MVMNT Studio Founder/Owner + FFB Licensed Pregnancy SaF Coach

Bekah Burns, Owner of Elevate SD + Lagree Master Trainer + BA in Child and Adolescent Development

Heather Perren and Lexi Heinzer, Certified Pre/Post Natal Fitness Specialists + Lagree Fitness Master Trainers + Co-Founders of Lagreeing at Home 

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