*We recommend you begin the program respective to the stage of your pregnancy. For example, if you are 8 weeks pregnant, start the program at week 8.*
When should I start the TSS Mama Prenatal Program?
At the start of your first trimester if you are feeling comfortable to exercise. Otherwise, you can start when you are feeling ready to exercise and begin the calendar for the respective trimester of your pregnancy.
Should I do the Prenatal Pelvic Floor + 360 Breathing classes?
Yes! These classes are designed to be done alongside the prenatal program and throughout each of the trimesters to create healthy and strong muscles that will serve you throughout pregnancy and in recovery.
Is it okay to do dance cardio during my pregnancy?
Yes! As long as you’re cleared by your doctor to do cardio and you feel comfortable jumping while pregnant and/or were doing dance cardio or another similar cardio program prior to becoming pregnant, it is safe to participate in dance cardio classes. Every women feel’s different about this so do what feels best for you and your body.
On the calendar when it tells us to do a pelvic floor video, do we choose any of the 5 available in the library or is there a cadence I should be following?
Yes! However, start with the first 2 to understand the basics first.
Is it okay to do classes outside of the TSS Mama Prenatal Program during my pregnancy?
Yes, just be sure to watch the Prenatal Intro Video first so you know what exercises to modify in classes outside of the Mama Program.
How long are your prenatal workouts?
They range from 10-30 minutes!
Is it safe to use sliders in the standing legs sequences in the first trimester classes?
Sliders are safe to use during your first trimester. If you need extra support you can add a chair next to you or hold onto a stable surface such as a wall or kitchen countertop to help with stability and balance. I recommend not using sliders in your second and third trimester because of a hormone called Relaxin that occurs in pregnancy. The hormone relaxes muscles and loosen ligaments and joints, especially in the pelvic area. Because sliders cause instability in the exercise plus with your ligaments and joints loosened, it's a precaution I tell clients to take. However, if you talk to your doctor and you feel ok using them you can.
Can I do plank exercises in my second and third trimester?
We can do modified plank work! The reason I don't have my prenatal clients do regular plank work in their second and third trimester is because it causes pressure in the abdominal wall, which contributes to Diastasis Recti (the separation of your abs).
In the second and third trimesters, could I modify abs on back by raising my back (on forearms, ball, wedge) and just doing the leg movements?
Technically, yes, you can do this as long as your implementing 360 breathing and your pelvic floor/not coning, however I tend to advise avoiding abs on back in their second and third trimesters. I think doing my pelvic floor and 360 breathing exercises solely in those sections is going to be more of an efficient core workout than modifying abs on back on your forearms.
Is it safe to do bridge work in my second and third trimesters?
We don’t want to be on our backs for long periods of time, but one song of bridge work is safe to do in our second and third trimesters. However, if you feel at all lightheaded during bridges then I would recommend skipping that part of class.
Is it safe to do core work during my pregnancy?
As far as when you should stop doing abs on back, you can continue working out the same in your first trimester as you were prior to becoming pregnant. With abs on back, if anything feels off, modify and/or slow down. If it still feels okay during your first trimester you can continue to do it. In your second and third trimester you should not be doing any abs on back, you can do elevated or modified plank work.
What are some of your favorite maternity brands?
Hatch and A Pea in the Pod.
What sneakers would you recommend?
Asics Gel Kayano sneakers or APL Streamline