Prenatal - Week 1- The Month of Mama Self-Care Challenge

Prenatal - Week 1- The Month of Mama Self-Care Challenge

Enjoy our collection of workouts for Week 1 of the challenge. These workouts have been chosen mindfully to help you stay motivated and guide you during the challenge.

Don't forget to join our challenge Facebook Group to share this experience with us, to keep informed and inspired.
Download our planners so that you can mark off your workouts and note all moments of self-care as you go.

You've Got This Mama!

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Prenatal - Week 1- The Month of Mama Self-Care Challenge
  • Week 1 Workout Planner - Prenatal.jpg

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    Here is your Week 1 workout planner Strong Mama. Follow it as much as you can (we know mama life is busy!) and let us and your fellow mamas know how you are going in our Facebook group.

  • Month of Mama Self Care Challenge - Tick Off Planner

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    Give yourself the gift of accountability. Tick off everyday you move with us & note every moment of self-care throughout the month.
    You deserve it Mama!

  • NEW! 36 Mins - Full Body - No Props (Prenatal)

    Join Ali for this ultimate prenatal workout - build strong legs, stretch the pelvic floor, strengthen those arms & get the heart rate up a little to prepare your body for the time ahead!

  • 10 Mins - Core - No Props (Prenatal)

    Join Ali for this quick core focused workout featuring some thigh dancing and core work in all fours.'Hug your baby' throughout to support your abdominal muscles & lower spine

  • 11 Mins - Legs & Butt - Barre (Prenatal)

    Barre style exercises are a great way to get your heart rate up safely and barre is the perfect complimentary movement to your Pilates work. You don't need a barre to feel the burn in this workout - a chair, stool, bench or wall can work too!

  • 34 Mins - Full Body - No Props (Prenatal)

    Join Ali to move through standing leg work, an all fours series and end with a glute bridge burner

  • 12 Mins - Arms & Back - Theraband (Prenatal)

    It's super important to target the muscles of the upper and mid back as well as the arms throughout your pregnancy to correct any changes to your posture and to prepare you for your new role as a mum. In this workout Ali uses the Theraband to tone, strengthen and mobilize the upper body! A great ...

  • 11 Mins - Legs - No Props (Prenatal)

    Ali workouts her full body today in a side lying workout with the main focus on the legs and the side of the glutes. We should always be thinking about our core whenever we workout as well to provide much need stability in positions like sidelying.

  • 28 Mins - Full Body - Light Hand Weights (Prenatal)

    Join Ali from her Sydney studio for this Full Body workout using 1 kilo hand weights. Starting with some nice spinal mobility, Ali will then get you working your whole body.
    If you don't have any hand weights this can be done with cans of food or just with your own body weight. Enjoy!

  • 31 Mins - Full Body - Theraband (Prenatal)

    Your posture changes so much during your pregnancy - this workout helps strengthen the muscles of the upper back, shoulders and arms to correct any misalignment as well as preparing you for your role as a new mom. Deep core exercises feature with an emphasis on stability before mobility - finishi...

  • 15 Mins - Stretch - Physio Ball (Prenatal)

    Join Ali and Aneta, who is 30 weeks pregnant here for a lovely stretch with the Physio ball