Prenatal Friendly Workouts

Prenatal Friendly Workouts

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-

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.

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Prenatal Friendly Workouts
  • Upper Body Gentle Flow

    Level: All Levels | Time: 19 minutes

  • Lower Body Gentle Flow

    Level: All Levels | Time: 24 minutes

  • Full Body Gentle Flow

    Level: All Levels | Time: 26 minutes

  • Pilates + Barre Burn 2.0

    Level: Intermediate | Advanced | Time: 26 minutes | Props: Glider(optional)

  • Standing Leg Flow: Booty + Balance

    Level: Intermediate | Advanced | Time: 26 minutes | Props: Ankle Band

    *This routine is ideal if you're looking for a booty and balance challenge that you can progress with heavier weights or keep light if you'd like. Combine with an upper body or ab quickie for a longer flow.

  • Cardio Quickie

    Level: Intermediate | Advanced | Time: 12 minutes | Props: Medicine Ball or Throw Pillow

    *This is the perfect cardio quickie for days when you're craving a sweat but don't have a of time. It can also be combined with a strength routine or abs.

  • Full Body with Weights: Upper Body Focus

    Level: Intermediate | Advanced | Time: 28 minutes | Props: 5-10lbs Dumbbells

    *This workout is a full body routine utilizing weights with an emphasis on upper body and core. This is the perfect go-to workout for days when you're short on time but want to incorporate some weights while tapping int...

  • Oblique Burn Quickie

    Level: Intermediate | Advanced | Time: 7 minutes

    ***This 7 minute quickie is perfect if you're looking to strengthen and define those little side lines on your abs but don't have much time to invest into your ab work.

  • Firm Waist

    Level: Intermediate | Time: 15 minutes

    ***This routine is great for anyone looking to work their entire core without having to do ab curl yet still get that strong, firm, and tight waist. This is the perfect workout if you tend to feel your neck a lot when doing abs on your back or simply want ...

  • Tricep Burn Quickie

    Level: Intermediate | Time: 6 minutes | Props: 5-10lbs Dumbbells

  • Triceps and Low Abs

    Level: Intermediate | Advanced
    Time: 16 minutes | Props: Ankle Weights, Latex Resistance Band

  • Low Ab Sculpt

    Level: Intermediate
    Time: 8 minutes

  • Toned Arms 2.0

    Level: Intermediate | Advanced | Time: 26 minutes | Props: 2-5lbs Dumbbells, Gliders

  • Toned Arms

    Level: Intermediate | Advanced
    Time: 20 minutes | Props: Resistance Band, 2-5lbs Dumbbells, Gliders

  • Pilates Arm Flow

    Level: Beginner | Intermediate
    Time: 14 minutes | Props: 2-5lbs dumbbells

  • Pilates Arm Flow 2.0

    Level: Beginner | Intermediate | Time: 17 minutes | Props: 3-5lbs Dumbbells

    *This arm routine is perfect if you enjoy pilates style arm workouts with light weights. Combine with a lower body and/or core flow for a more complete routine.

  • Lower Body Strength & Cardio Flow

    Level: Intermediate | Advanced | Time: 27 minutes | Props: Ankle Band, 3-8lbs Dumbbells

  • Full Body Functional Flow

    Level: Intermediate | Advanced | Time: 42 minutes | Props: 3-8lbs Dumbbells, Glider

  • Pilates & Barre Burn

    Level: Intermediate | Advanced | Time: 24 minutes | Props: Resistance Band

  • Back & Booty Strength

    Level: Intermediate | Advanced | Time: 16 minutes | Props: Heavy Ankle Weights, Bender Ball

  • Cardio + Strength Quickie: No Jumping

    Level: Intermediate | Advanced | Time: 16 minutes | Props: 5-10lbs Dumbbells

  • Standing Leg Flow with Bender Ball

    Level: Intermediate | Time: 11 minutes | Props: Bender Ball

    ***Strengthen your balance and stability while targeting those inner thighs and booty muscles. This leg quickie is perfect in combination with other workouts or repeat 2-3x for a longer routine.

  • Booty Strength & Lift

    Level: Intermediate | Advanced | Time: 15 minutes | Props: Ankle Weights, 1 Dumbbell

    ***This 15 minute booty routine is ideal to activate those glutes before a run/cardio workout, add to a any other short routine, or simply do on its own on days you want to plump that booty or take a break from ...

  • Standing Leg Flow with Gliders

    Level: Intermediate | Advanced | Time: 13 minutes | Props: Glider

    ***This 13 minutes leg routine is perfect if you're looking for a quick burn without having to invest too much time. Combine with a booty routine, core workout, or repeat 2x if you're looking for a longer flow.