The workouts in this section are safe to do anytime during pregnancy as long a you have been exercising prior to pregnancy and cleared by your health care provider.
Weeks 1-20: Keep in mind that you should be able to do most workouts on the app(even the ones outside this section) as long as you have been cleared by your doctor and comfortable with the routines. The only exception will be workouts were you lay on your belly for spine extension since this will not be comfortable once your belly starts to grow. So do avoid laying on your belly once this starts to happen(usually after 10 weeks).
After 20 weeks you will want to try to avoid laying on your back for longer than 5 minutes at a time as long as you're comfortable. Only you know your body and can decide when something doesn't feel right for you.
Regardless of how far along you are and how much you have exercised before, I highly recommend going over the "ribcage placement" and "pelvic stability" videos on the "Core Foundation Technique" section at the top of the workouts page- https://www.digital.vbmethod.com/foundation-core-technique-1
These are short demos on form and technique to help you get the best out of your core work while doing it safely. “Ribcage Placement” is key during pregnancy to help avoid diastisis recti (splitting of the abdominal muscles).
The most important thing to remember is to not let your belly pooch/cone. Keep your ribs closed(corset sensation around your waist) so you can strengthen your deep core muscles which are going to be imperative to help you maintain your core strength even during pregnancy.
The workouts, suggestions, and guidelines are designed for educational purposes and inspiration, and you follow them at your own risk. Please listen to your body, its limitations, and
needs. I have done my best to prepare you for a safe and effective workout, but please speak with your physician before starting any fitness program, especially if you are at a higher risk for illness and injury. Vilmaliz Bosque and the VB FIT METHOD assume no risk for your voluntary participation in this program.