Fitness4Baby

Fitness4Baby Is Your Pregnancy Exercise Program!

2011-06-22T07:28:00.000-07:00

Welcome to Fitness4Baby!

Our Topics for a Healthy Pregnancy

Check out our favorite Pregnancy Exercises!

New Pregnancy Exercise Video Library! Total Body, Lower Body, Upper Body, Core / Abdominal!

Complete Pregnancy Exercise Routine!

How to get started on the Fitness4Baby program.

View our favorite links for additional information.

Find other services for pregnant women related to their health and fitness.

Pregnant Women Health: A Guide to Staying Fit and Healthy Throughout Your Pregnancy

2011-05-22T12:23:00.000-07:00

Fitness4Baby brings premium quality health and fitness instruction and information so women have the tools and resources to ensure a healthy pregnancy. Our website and pre/post natal exercise specialists are available to you before, throughout and after your pregnancy.

Pregnancy Fitness - Pregnancy Weight Loss / Weight Gain
Pregnancy Diet / Nutrition - Pregnancy Lifestyle

Pregnancy Fitness

The components of fitness during pregnancy benefit both the mother and baby. Pregnancy and fitness compliment each other through the variety of physiological and hormonal changes. We will address each component, answer your questions and help you develop a pregnancy exercise program.

Pregnancy weight training
Stretching
Cardio
Core training

Pregnancy Weight Loss / Weight Gain

Weight loss after pregnancy and weight gain during pregnancy are concerns for many women. Fitness4Baby will address factors influencing weight loss/gain, share tools and strategies to influence weight issues and improve health.

Caloric expenditure
Caloric intake
Metabolism
Weight distribution

Pregnancy Diet / Nutrition

Pregnancy and nutrition questions are best answered by Registered Dietitians and Nutritionists. Fitness4Baby will provide general guidelines about your pregnant diet. We will also direct you to the most trusted sources of information and nutritional professionals for more specific concerns.

Healthy Eating Habits
What To Eat
What Not To Eat
Ask Our RD

Pregnancy Lifestyle

Lifestyle is a general term encompassing work and home based activities, pregnant diet, pregnancy workouts or lack there of. We will provide information to you on various topics which will impact your lifestyle and promote those lifestyle choices which improve pregnant health.

Sleep/rest
Stress reduction
Positive attitude
Active leisure

Pregnancy Biceps Curl Exercise Video form the Orange County Personal Trainers at Fitness4Baby

2010-02-26T21:01:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Upper Body

Pregnancy Biceps Curl Exercise Video

This exercise is a single joint isolation exercise to keep the arms in good shape. You can use tubing, dumbbells or any other object that has weight. Stand with good posture, head up and shoulders back. With your palms facing away from your, keep your upper arm steady as you raise your hands toward your upper arm. Make sure you keep your shoulders down and breath throughout. Don't worry about setting the power lifting record, just do reps nice and smooth.

Pregnancy Side Plank Exercise Video form the Orange County Personal Trainers at Fitness4Baby

2010-02-26T20:45:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Core/Abdominals

Pregnancy Side Plank Exercise Video

Start lieing on your side with your elbow directly under your shoulder. Bend your knees and make your body as straight as possible. Keep you eyes and head focused straight ahead, tighten your middle and raise your hips up off the mat. There should be pressure through your elbow and knee, however your focus is on your middle and maintaining proper body alignment. Please don't forget to breath! Keep a shallow breath throughout the exercise. You will hold this position for what ever duration you feel comfortable. Listen to your body and don't push the limits! Third trimester will be difficult so sut the duration down or discontinue this exercise if it feels to uncomfortable.

Pregnancy Reverse Lunge Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-02-26T20:27:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Reverse Lunge Exercise Video

Begin standing tall with your head up and shoulders back. Take a step back keep a bend in your back leg while landing on the ball of your foot. Your front leg should be your focus. As your body lowers, the pressure should go through the front heal and your knee should track over the top of the foot. Depending on your exercise experience and fitness level will determine how low you go. Don't worry about that, maintain perfect upright posture, keep your middle tight, breath and pull your body up to the standing position with your front leg. If you have trouble balancing, use a chair or wall for stability. This is a great exercise for strengthening your legs and hips.

Pregnancy Lateral Lunge Exercise Video for the Orange County Personal Trainers at Fitness4Baby

2010-02-26T19:54:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Lateral Lunge Exercise Video

Begin standing tall with your head up and shoulders back. Take a big step to the side keeping your feet pointing forward. As your foot lands, shift your hips back so the pressure can be distributed through your heal. Make sure your knee is tracking in line with your foot but not to far over the tips of your toes. Keep your middle tight and maintain control of your movements. Your other leg should remain straight or with a very slight bend in the knee. Give a good push through your heal and return to the standing position. You can do the same leg for reps or alternate sides, just make sure you do both evenly. Don't worry about how low in your lunge you go.

Your Fitness4Baby Pregnancy Exercise Routine #1

2010-01-12T14:02:00.000-08:00

Are you ready to put it all together?

OK, here is your first routine!

We recommend doing the exercises in the order they are presented.

Warm Up:

A session of cardio would be ideal, however if you go for a quick 5 minute walk around the block that will sufficient.

Warm Up Stretches:

Your warm up stretches will be active in nature. Hold each stretch for 5 to 10 seconds and do them repeatedly.

Pregnancy "Cat and Cow" - Do 10 of each!

Pregnancy Hip Flexor Stretch - Do 3 times holding for 5 - 10 sec each!

Pregnancy "Child's Pose" - Do 3 times nice and easy!

Pregnancy Exercises! - Are You Ready!

Pregnancy Pointer - Do 3 sets of 12 reps, alternating sides each time.

Pregnancy Plank - Do 3 sets, start slow and go for time. 5 seconds for beginners!

Pregnancy Lateral Walks - Walk a set distance 3 times there and back. Keep your form!

Pregnancy Hip Extension on the Ball - Do 3 sets of 12 reps. Make sure you are comfortable on the ball.

Pregnancy Squat and Row - Do 3 sets of 12 reps, nice and smooth!

Pregnancy Push Up - Do 3 sets, as many as you can up to 10, don't forget to breath!

Pregnancy Tricep Extension - Do 3 sets of 12 reps, keep your eyes and shoulders down!

Cool Down Stretches!

Hold these stretches for 20 to 30 seconds!

Same as the warm up:

"Cat and Cow" - just keep moving, nice and slow.

Hip Flexor Stretch - you may want to hold onto something for balance.

"Child's Pose" - you should love this one!

Standing Quadriceps Stretch - hold and breath for 20 to 30 seconds.

You are done! Great job! See, that wasn't so bad.

Any questions, please let us know.

Pregnancy Plie Exercsie Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-12T12:56:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Plie Exercise Video

Begin standing with a wide stance and your feet pointed out. If you are holding a weight, hold it straight down and close to your center. Stand tall with your shoulders pulled back and head up. Slowly lower yourself down while keeping the pressure through your heals and your knees tracking over your feet. Go as low as you feel comfortable, hold your middle tight and return to the start position.

Pregnancy Single Leg Dead Lift Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-12T12:42:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Single Leg Dead Lift Exercise Video

Begin standing on one leg with your knee slightly bent. Hold on to a stationary object for balance, lean forward at the hip and extend the opposite hand straight down. Your other leg should be straight and go directly behind you. Your back should be flat and your eyes focused down to maintain proper neck alignment. At the bottom of the movement you may feel a slight tug in your hamstring depending of course on your flexibility. Hold your midsection tight throughout and breath normally. Proper form on this exercise is critical so pay attention and take it slow.

Pregnancy Stretching Exercise Videos for the Orange County Personal Trainers at Fitness4Baby

2010-01-12T12:22:00.000-08:00

Pregnancy Stretching Exercises

Pregnancy Exercise Fitness Components:

As your body changes and adapts through all stages of pregnancy, certain muscles become tight, weak, overused and aggravated. Stretching exercises for pregnant women will provide much needed relief for those specific areas. Fitness4Baby will help you identify specific areas, show you the proper stretch and explain the benefits of that stretch. Our exercise library will provide premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

Pregnancy Quadriceps Stretch Exercise Video

Pregnancy Hip Flexor Stretch Exercise Video

Pregnancy "Cat and Cow" Stretch Exercise Video

Pregnancy "Child's Pose" Stretch Exercise Video

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby:

Pregnancy Squat and Row Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-05T12:05:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Strength Exercises for the Total Body

Pregnancy Squat and Row Exercise Video

This exercise will strengthen your legs, hips and back. Start with your feet shoulder width apart and arms extended holding the tubing. Squat down, keeping your hips back, your arms extended and the pressure through your heals. As you stand up pull on the tubing with good row form, keeping your shoulders down and pinching your shoulder blades together. Finish nice and tall with good posture.

Pregnancy Side Lunge with Reach Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-05T11:57:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Strength Exercises for the Total Body

Pregnancy Side Lunge with Reach Exercise Video

This exercise will incorporate the entire body going from the lower body up through the core to the alternate upper body. You will step directly to the side, keeping both feet straight. The leg you step with will bend, hips will go back and pressure will be directed through your heal. The opposite leg will remain straight. As you step laterally, bring the opposite hand across your body toward the alternate knee. Your back must stay flat and strong as you lean forward and twist to reach the knee. You will return by pushing through the heal and pulling your shoulder back, finishing in an upright position. This is an advanced exercise so make sure you have a strong base of strength.

Pregnancy Weight Training Exercises for the Total Body

2010-01-05T11:47:00.000-08:00

Pregnancy Weight Training Exercises for the Total Body

Pregnancy Exercise Fitness Components:

Fitness4Baby is dedicated to giving you total body exercises which are safe, effective and challenging. Our total body pregnancy exercises combine muscle groups and multiple planes of motion to mimic real life activity. A variety of exercises will allow your body to adapt and become stronger as well as keep your pregnancy workout routine fresh and exciting. Our exercise library provides premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

Pregnancy Side Lunge with Reach Exercise Video

Pregnancy Pointer Exercise Video

Pregnancy Squat and Row

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby:

Pregnancy Quadriceps Stretch Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-04T13:31:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Stretch Exercises for Lower Body

Pregnancy Quadriceps Stretch Exercise Video

Stand with one hand on a stationary object for stability, bend the opposite leg and grab your foot with the same hand. Stand up straight, shoulders back and pull your foot until you feel a stretch in the front part of your leg. Your knee should be pointing straight down if possible. This stretch should be comfortable and should not be forced. Don't forget to breath and relax. This should feel good.

Pregnancy "Cat and Cow" Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-04T13:06:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Stretching Exercises for the Total Body

Pregnancy "Cat and Cow" Exercise Video

This exercise should be a staple for all pregnant women, your lower back will thank you. Start in the all fours position. Your focus should be on your hips not your back. As you move your hips your back will automatically move. When you tuck your hips under your back will arch. Then move your hips in the opposite direction and your back will sink down. Movement in your lower back will keep it healthy and give your vertebrae a much needed break. This exercise you cannot do enough of!

Pregnancy Hip Flexor Stretch Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-04T13:00:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Stretching Exercises for the Lower Body

Pregnancy Hip Flexor Stretch Exercise Video

Start with one knee on the mat and the opposite leg bent and foot firmly on the mat and straight. The leg that is down is the leg you will be stretching. Move your back foot out just a bit, shift your weight and body forward until you feel a stretch. Raise your arm and do a slight side bend to the opposite side. Hold this stretch for 20 to 30 sec.

Pregnancy "Child's" Pose Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2010-01-04T12:50:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Stretching Exercises for the Upper Body

Pregnancy "Child's" Pose Exercise Video

Start in the all fours position. As you sit back on your heals, move your knees apart to make room for the baby. Your arms will remain straight and your head will fit nicely between your arms. This exercise will stretch your lower back, hip, shoulders and lats. This is a classic yoga position so a Yoga professional would be your best teacher and may give you a few more pointers than I have done for you.

Pregnancy Lateral Walks Exercise Video form the Orange County Personal Trainers at Fitness4Baby

2009-12-29T14:23:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Lateral Walk Exercise Video

Begin with a small band around your legs just above the knee. With your knees slightly bent and your hips back, take small steps to the side keeping good width between your knees and feet. Do your best to stay flat footed and push through your heals. Keep you middle tight and avoid rocking your upper body side to side. Your knees should be over your feet and not caved in while you walk. This exercise is great for strengthening you hip stabilizers and butt. The tighter the band the more difficult the exercise so start with a light weight band.

Pregnancy Hip Extension on the Ball Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2009-12-29T14:16:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Lower Body

Pregnancy Hip Extension on the Ball Exercise Video

Begin sitting upright on the ball. Move into bridge position with your head and shoulders in the center top of the ball. Your feet will be straight and positioned shoulder width apart. You will drop your hips down then push up through your heals and squeezing your rear as you reach the top. You will finish in a parallel position to the ground. This exercise will work your butt, lower back and a bit of your hamstrings. As you return to the sitting position, push with your feet, tighten your core. Please understand that when you are exercising on an unstable surface such as the ball, your technique is very important. Please use a spotter or have a fitness professional be there for assistance.

Lower Body Exercises for Your Pregnancy Exercise Program from Orange County Personal Trainers at Fitness4Baby

2009-12-29T14:10:00.000-08:00

Pregnancy Weight Training Exercises for the Lower Body

Pregnancy Exercise Fitness Components:

Fitness4Baby believes your legs and hips are the motors which drive the train. Meaning walking, climbing stairs, squatting to pick up your child, lower body strength is essential for quality of life. We are dedicated to giving you safe, effective and challenging lower body pregnancy exercises to fit your workout routine before, during and after your pregnancy. A variety of exercises will allow your body to adapt and become stronger as well as keep your pregnancy workout routine fresh. Our exercise library will provide premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

Pregnancy Hip Extension Exercise Video

Pregnancy Lateral Walk Exercise Video

Pregnancy Single Leg Dead Lift Exercise Video

Pregnancy Plie Exercise Video

Pregnancy Lateral Lunge Exercise Video

Pregnancy Reverse Lunge Exercise Video

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby:

Pregnancy Row Exercise Video from the Orange County Personal Trainers at Fitness4Baby

2009-12-29T13:56:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Upper Body

Pregnancy Row Exercise Video

The row is one of my favorite exercises and can be done in many ways. For this row, put one hand on a ball, chair or low stationary object. Your knees are bent and pressure should be put through the arm on the ball, in this case. Start with the other arm holding the dumbbell extended down then push your elbow up and retract the shoulder. Your back should be flat and middle should remain tight throughout. Focus you eyes down to maintain proper neck alignment. Shallow breathing throughout should be fine.

Pregnancy Tricep Extension from the Orange County Personal Trainers at Fitness4Baby

2009-12-29T09:51:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Upper Body

Pregnancy Tricep Extension in All Fours Exercise Video

This exercise will isolate the back of the arm as well as strengthen the core through the "all fours" position. Start in the all fours position, raise one arm so your upper arm is in line with your torso. Holding a dumbbell or some weighted object, extend your arm at the elbow while keeping the upper arm stable. Your eyes should be focused straight down, midsection tight. The only thing that should be moving is your forearm. Remember to keep your shoulders down and back to avoid excess tension in the upper trap area.

Upper Body Pregnancy Exercise Videos from Orange County Personal Trainers at Fitness4Baby

2009-12-29T09:41:00.000-08:00

Pregnancy Weight Training Exercises for the Upper Body

Pregnancy Exercise Fitness Components:

Fitness4Baby feels a strong upper body will help maintain proper posture, enhance your ability to do work and give you the confidence to wear those sleeveless shirts. Safe, effective and challenging upper body pregnancy exercises designed to achieve your goals and improve your health is priority number one. A variety of exercises will allow your body to adapt and become stronger as well as keep your pregnancy workout routine fresh. Our exercise library will provide premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

Pregnancy Push-Up Exercise Video

Pregnancy Tricep Exercise Video

Pregnancy Row Exercise Video

Pregnancy Biceps Curl Exercise Video

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby:

Pregnancy Push-Up Exercise Video form the Orange County Personal Trainers at Fitness4baby

2009-12-29T09:31:00.000-08:00

Exercise Key:


1st Trimester	2nd Trimester	3rd Trimester	Prenatal	Postnatal

Pregnancy Weight Training Exercises for Upper Body

Pregnancy Push-up Exercise Video

The push-up will strengthen the chest, shoulders and triceps. Your hands should be place a little wider than shoulder width apart. Your core must remain tight throughout so your body will move as one complete unit. As you descend, squeeze your shoulder blades together and lower your shoulders so the tension stays away from the upper trap area. Remember to breath throughout. If you like, exhale as you push up. However, if you are using shallow rhythmical breathing you should be fine.

Core / Abdominal Exercise Videos During and After Pregnancy from Orange County Personal Trainers at Fitness4Baby

2009-12-28T11:48:00.000-08:00

Pregnancy Weight Training Exercises for Core/Abdominals

Pregnancy Exercise Fitness Components:

We have grouped these exercises together for the sake of simplicity when reality says muscles which make up your “core” are extremely complex. Yes, your abdominal muscles are part of your core, as well as your pelvic floor muscles, hip stabilizers and many lower back muscles. The bottom line is when your core is strong, your body is strong. Fitness4Baby is dedicated to giving you safe, effective and challenging pregnancy exercises to fit your workout routine before, during and after your pregnancy. A variety of exercises will allow your body to adapt and become stronger as well as keep your pregnancy workout routine fresh. Our exercise library will provide premium quality instruction for you to use anytime, anywhere. We are very excited knowing you are continuing your exercise program through this most exciting time.

All the pregnancy exercises you see here are endorsed by Fitness4Baby and our Certified Pre/Post Natal Exercise Specialist. Please consult your doctor before you start your pregnancy fitness program.

Pregnancy Abdominal Crunch Exercise Video

Pregnancy Pointer Exercise Video

Pregnancy Plank Exercise Video

Pregnancy Side Plant Exercise Video

Search Other Pregnancy Exercise Videos From Orange County Personal Trainers at Fitness4Baby: