Pilates For Pregnancy: Midwife-Led Workout Program

10 specialized workouts and mindful prep for labor, designed for every stage of pregnancy.

What you'll learn

Breathing: We start by mastering breathing and focus techniques—the very same ones you’ll use during contractions in labor.

Dance: We kick things off with a 5-minute dance to boost your mood and bring a smile—think Latin, disco, sirtaki, and more!

Exercises: We focus on a variety of movements designed to support your body through pregnancy and prepare you for birth.

Relaxation: We end each session with a calming relaxation, where you get to soak in the fresh energy in your body and connect with your baby.

Pregnancy Tips: After each workout, you’ll get a little surprise—a short 2-minute video where I share a valuable tip or health insight.

Requirements

No previous workout experience needed. Suitable for beginner, intermediate, and advanced level.

Description

Embark on your journey to motherhood with confidence, joy, and physical strength through this comprehensive prenatal fitness program. Led by experienced midwife Anelia Stoycheva, it combines medical insight, movement, mindfulness, and motivation for a healthy pregnancy and smoother birth.What to Expect After Each WorkoutFrom your very first session, experience a sense of ease on all levels—physical, emotional, and spiritual:Increased energy and enduranceBetter sleep qualityRelief from back, pelvic, and lower‑back discomfortBoosted self-confidence and body positivityMaintained healthy pregnancy weight, minimal swellingFaster postpartum recoveryReduced risk of complications like hypertension, gestational diabetes, anemia or birth interventionsStrong pelvic floor muscles to prevent prolapse or leakageTransform stress and fear into calm and confidenceBabies born to active moms tend to have lower risk of childhood obesity or diabetesHow a Session Flows (each workout is 1 hour)Breathing – Master breathing and concentration techniques you’ll rely on during laborDance – Enjoy a 5‑minute mood-lifting dance segment (Latin, disco, sirtaki…)Exercises –Improve posture, balance, and coordinationIncrease pelvic flexibility and pelvic‑floor toneTone bust, legs, and armsPrevent swelling through guided self‑massageAll movements are paired with breathing patterns and detailed explanations of their benefits, all set to uplifting music Misia MamaRelaxation – End with a guided visualization to tune into your body’s renewed energy, connect with your baby, and enjoy a moment of poetic inspiration for the soulPregnancy Tips and Health InsightsAfter each workout, you’ll receive a 2‑minute video tip offering expert health advice—so you're well-informed and ready to act if any pregnancy symptoms ariseWho This Course Is ForThis program is ideal if you:Have a healthy, uncomplicated pregnancyWere active before pregnancy and want to stay fitAre new to exercise but seeking gentle, safe movementPrefer working out from home due to time, Covid‑care, weather, or convenienceFeel better with guidance from a certified midwife rather than general trainersWant to ease back or pelvic discomfortWish to maintain optimal weight and moodDesire breathing techniques for labor preparation and practical health guidanceWhy EnrollProfessionally guided by a licensed midwifeBuilds physical, emotional, and mental strengthSupports natural birth goals—experienced results: 85% of participants gave birth without anesthesia, intervention, or stitchesTrain safely at home with flexible pacingIntegrates community care, positivity, and empowerment through each phaseWhat You’ll NeedYour enthusiasm (smile mandatory!)Resistance band or long scarf/beltA yoga block or thick, hardcover bookTwo lightweight hand weights (0.5 kg) or water bottlesA large exercise ball (size based on height for easy bouncing)

Overview

Section 1: Introduction

Lecture 1 Workout 1:

Lecture 2 Workout 2

Lecture 3 Workout 3

Lecture 4 Workout 4

Lecture 5 Workout 5

Lecture 6 Workout 6

Lecture 7 Workout 7

Lecture 8 Workout 8

Lecture 9 Workout 9

Lecture 10 Workout 10

Pregnant women, who are looking for expert-led prenatal fitness, education, and support to prepare for a healthy, confident, and natural birth.