Designed For You Fitness

Coach
DFYF

The Bump Up Your Strength DIY Training Program is designed to help you connect with your deep core while supporting your changing body throughout pregnancy. You will learn how to use your breath with intention, not only during workouts, but also in daily movement, rest, and preparation for birth.

Programming starts at week 6 gestation because women typically don't find out they're pregnant until around the 4-6 week mark. During weeks 6–13, you’ll learn diaphragmatic breathing, the connection breath, and how to engage your deep core (transverse abdominis). We’ll focus on building both strength and flexibility in the pelvic floor while increasing awareness of its function. Mastering these breathing drills and core connection exercises is essential before progressing, as proper breath and deep core engagement lay the foundation for optimal pelvic floor support and overall core stability throughout pregnancy.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$89
Get Bump Up Your Strength (Weeks 6-13)
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Embrace Your Pregnancy Journey
Pregnancy is a time of big changes—physically, mentally, and emotionally. As your body adapts to support your growing baby, movement and self-care become essential. Thoughtful pregnancy fitness helps maintain energy, ease discomfort, and prepare your body for birth and recovery.
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Move Confidently at Home, With Guidance
This program is designed for pregnancy, letting you stay active safely without leaving your space. Workouts use simple, minimal equipment and fit easily around your day—no gym trips, no extra stress. You’ll also have access to expert support through TrainHeroic chat, so questions, modifications, and feedback are just a message away.
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Beginner Friendly, Low Impact
This program is for you if you have never worked out consistently. It offers a low barrier to entry with gentle, pregnancy-safe workouts. If you already exercise regularly, it can be used as a supportive supplement to your current routine.
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Understand Your Pregnant Body
This program goes beyond workouts—you’ll learn how your body is changing and why each movement matters. It includes a detailed prenatal guide and long-form educational videos to help you move safely, build strength, and feel confident throughout pregnancy.
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Support Your Foundation
By focusing on breath, posture, and gentle strength, you’ll support your core and pelvic floor safely as your body adapts. These basics keep you stable, reduce discomfort, and let you stay active in a way that feels energizing, not exhausting, preparing your body for what comes next.
Features
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Access to Your Coaches
Coaches who will support your unique postpartum journey and provide feedback to form videos and questions.
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Programming 3 days per week
Structured, pregnancy-safe workouts that build strength gradually and are designed for home with minimal equipment.
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Exercise Video Guidance
Instructional videos to guide you through every movement make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will get to support you, know you better, and keep you going, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Week 6 Day 1: Breathing & Gentle Core Engagement

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Standing Connection Breath with Core Engagement

1 x 8

C2

Side Lying Connection Breath with Core Engagement

1 x 8

C3

Quadruped Connection Breath with Core Engagement

1 x 8

Tuesday
Week 6 Day 2: Breathing & Gentle Core Engagement

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Standing Connection Breath with Core Engagement

1 x 8

C2

Quadruped Connection Breath with Core Engagement

1 x 8

C3

Supine Pelvic Tilts

1 x 10

Thursday
Week 6 Day 3: Breathing & Gentle Core Engagement

Prep

A

Diaphragmatic Breathing

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

Prep

B

Connection Breath

Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side

C1

Side Lying Connection Breath with Core Engagement

1 x 8

C2

Quadruped Connection Breath with Core Engagement

1 x 8

C3

Wall Arm Slides

1 x 10

Coach
More from Designed For You Fitness
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Guided Support for Your Pregnancy Journey

Pregnancy brings big changes. Our program provides guidance and support to move intentionally, care for your body, boost energy, reduce discomfort, and prepare for birth and recovery—helping you feel your best at every stage.

Get Bump Up Your Strength (Weeks 6-13)
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FAQs
Who is the Bump Up Your Strength program designed for?
This program is for pregnant women at any fitness level who want to stay active, support their core and pelvic floor, and move in a way that feels safe and supportive. It works well for beginners and for those who already exercise and want pregnancy specific guidance.
Can I start this program in any trimester?
Yes. You can start in any trimester. The program is divided by trimester (scroll down to find links to Trimesters 2 and 3), but the education and movement principles apply no matter when you begin. Many women jump in during the second or third trimester and benefit right away.
How many days per week will I work out?
The program includes 3 workouts per week. Sessions are designed to be manageable and adaptable based on your energy levels, symptoms, and schedule.
Is this program safe during pregnancy?
Yes. The program is built specifically for the prenatal body. It focuses on breathing, posture, gentle strength, and core support to reduce strain and support your changing body throughout pregnancy.
Do I need to have worked out before pregnancy?
No. This program has a low barrier to entry and is very beginner friendly. Movements are gentle, intentional, and clearly explained so you can build confidence as you go.
What equipment do I need at home?
You will need minimal equipment, including a Pilates ball or inflatable ball, resistance bands, loop bands, light to medium dumbbells, and a mat if you want one. No gym access is required.
What kind of education is included beyond workouts?
You will receive supplemental learning videos and a 23 page Prenatal Guide. These cover breathing, pelvic floor function, posture, rib flare, safe daily movement, and how to support your body as it changes.
Will I have access to a coach for questions or needed modifications?
Yes. You will have access to coaches through the TrainHeroic app messenger for questions, form feedback, and guidance throughout your pregnancy.
Is this a PDF or an app based program?
This is fully app based and delivered through TrainHeroic. You will access workouts, videos, and coach support all in one place, no printed plans required.
Does this program also support postpartum recovery?
By focusing on breath, core connection, posture, and pelvic floor support during pregnancy, you are building a strong foundation that carries into postpartum recovery. These basics help make the transition smoother and more supported after birth.

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Bump Up Your Strength (Weeks 6-13)
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