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 are most likely 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.

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.

Prenatal Friendly Workouts
  • Standing Leg Flow: Glute Activation

    Level: Intermediate | Time: 19 minutes | Props: Ankle Band

    This workout is ideal for anyone learning how to activate the glutes during standing leg work. It is also perfect if you're looking to activate the glutes before a cardio workout such as running, biking, etc.

    Location: LA, California

  • Standing Leg Flow 3.0

    Level: Intermediate | Time: 30 minutes | Props: 5-15 Dumbbell or Bottle of Water and Ankle Band or Resistance Band

    *when using a light dumbbell or bottle of water this workout is Intermediate and when using a heavier weight it can scale to Intermediate | Advanced

  • Pilates & Barre Burn 3.0

    Level: Intermediate | Time: 22 minutes | Props: 1-3lbs Ankle Weights

    This workout is the perfect thigh burn and will challenge the front of the thighs. If you're looking to increase muscle endurance in your thighs and strengthen your knees, this workout is for you.

    Location: LA, California

  • 9 Minute Tricep Quickie

    Level: Beginner | Intermediate | Time: 11 minutes | Props: 3-10lbs Dumbbells

  • Standing Leg Flow: Inner Thigh, Calves, and Balance

    Level: Beginner | Intermediate | Time: 19 minutes | Props: Pilates Bender Ball

    This standing leg flow using the bender ball is ideal for beginners trying to improve balance, ankle, foot, and calf strength. Flow through the basics and connect with the inner thighs in this challenging yet doable r...

  • Upper Body Gentle Flow

    Level: All Levels | Time: 19 minutes

  • Full Body Strength with Weights 08/24/23

    VB METHOD LIVE CLASS RECORDING- 08/24/23 | Time: 49 minutes | Props: 5-15lbs Dumbbells, Resistance Band


  • Standing Pilates Arm Flow

    Level: Beginner | Intermediate | Time: 20 minutes | Props: 3-6lbs Hand Weights

    This routine is the perfect balance between shoulders, triceps, and biceps. The use of light hand weights makes it gentle and ideal for those not wanting to lift too heavy.

    Location: LA

  • Triceps and Low Abs

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

  • Booty Quickie

    Level: Intermediate |Advanced | Time: 13 minutes | Props: 3-10lbs Dumbbells, Ankle Weights

  • Cardio + Strength Quickie: No Jumping

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

  • 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 ...

  • Inner Thigh Barre Burn

    Level: Intermediate | Time: 19 minutes | Props: Pilates Bender Ball

    *This workout is ideal to target all your inner leg muscles including your inner quads. It will also help strengthen surrounding knee muscles, glutes, calves, and ankles. Combine with any other routine or do as prep for any card...

  • Pilates Arm Flow

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

  • Toned Arms

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

  • Low Ab Sculpt

    Level: Intermediate
    Time: 8 minutes

  • Tricep Burn Quickie

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

  • 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.

  • 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.

  • 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 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.

  • Pilates & Barre Burn

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

  • Full Body Functional Flow

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

  • Lower Body Strength & Cardio Flow

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