Prenatal program

How long is the program and what is the difficulty level?

Broken down into 3 trimesters, EvolveYou Prenatal gym and home have been carefully created with a unique 3 stage approach based on focusing on a strength program fused with the optional Pilates workout a week including all the pre natal approved modifications to keep you safely moving throughout your pregnancy journey. 

The 40 week program has been designed to support you throughout your pregnancy, by choosing the week of pregnancy you currently are you can continue your fitness journey once you’ve had sign off from your doctor or medical professional. 

The program is designed to be 1 level however has been designed week by week tailored to each week of your pregnancy.

When should I look to start this program?
Just found out you’re expecting and want to continue your fitness journey with pregnancy safe options? Then this program available in both gym and home options are the programs to keep you on track.
I’ve been experiencing some complications in my pregnancy, is it safe for me to continue working out?
We’d recommend you stop exercising if you experience any adverse symptoms and seek guidance from your Doctor/ medical professional if you’re experiencing any complications.
Are all the workouts in this program safe for all pregnancies?

All pregnancy journeys are different, if you experience any complications, or specific conditions, we’d advise you to check with your doctor/medical professional for them to check if the workouts are suitable for you.

Workouts are designed by a qualified professional specifically for our prenatal community members and have been signed off by a qualified prenatal PT to ensure that all exercises and alternative exercises are suitable to be completed throughout each trimester they have been included for.

How long are the workouts and where can this be done?

Strength workouts in the Prenatal program across both the home and gym programs have been designed to take 45 minutes with a warm up and finisher included in the workouts. 

All optional Pilates workouts will take from 10 to 20 minutes.

I’m finding the workouts too challenging. What can I do instead?
This is your body and your journey, so tune into it and make adjustments where needed. This may involve taking exercises more slowly, increasing rest times, using a chair for added support and reducing weights, reps or sets where needed.
Can I continue with my current program instead of moving onto the pregnancy program?

We’d recommend seeking advice from your Doctor/ medical professional before continuing with any program within the EvolveYou app. However, pregnancy is an ideal time for maintaining or adopting a healthy lifestyle. 

If you were active prior to becoming pregnant you can continue following your existing program with the appropriate modifications each trimester once this has been approved by your doctor/ medical professional, unless you experience any complications. 

The Prenatal program has been designed specifically for women working out during pregnancy so it is recommended to change your program to this one once you have been signed off to continue with the same type of exercise from your doctor/ medical professional.

I’ve come to the end of my pregnancy. What workouts should I do next?

Once you’ve had the all clear from your doctor or medical professional once you’re 6 - 12 weeks into your postnatal journey you can look to get back into exercise. Our 8 week Postnatal program is perfect for easing you back into exercise. 

Remember to take things easy to begin with, you will need to make some adjustments to ensure you account for the changes your body is going through and have already been through. If you had surgery during your delivery then you may require additional modifications and will need to liaise with your doctor/ medical professional to confirm any and all exercises you can undertake whilst in recovery.

Where can I find my program?
To locate the program please head to the workout tab and head to the pregnancy tab to locate both the prenatal and postnatal programs available in EvolveYou.
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