Bump Up Your Strength (Weeks 6-13)
Designed For You Fitness
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.
What to Expect and What’s Included: The Bump Up Your Strength Prenatal DIY Fitness Program is a flexible, comprehensive program designed to support you through every stage of pregnancy. You can begin in any trimester, whether early on or later in pregnancy. This is a do-it-yourself program, allowing you to complete workouts on your own schedule and at your own pace. The structure adapts to your energy levels, current routine, and personal goals as pregnancy progresses.
First Trimester, Weeks 6 to 13: We start at week 6 of gestation because women typically don't find out they are pregnant until the 4-6 week mark. During weeks 6 to 13, you will learn diaphragmatic breathing, connection breath, and how to engage the deep core. The focus is on building both strength and flexibility in the pelvic floor while increasing awareness of its role. These skills form the foundation for pelvic floor support and core stability throughout pregnancy.
Three Workouts per Week: Structured workouts designed specifically for the prenatal body. All sessions are home based and require minimal equipment, such as a Pilates ball or child’s inflatable ball, resistance bands, and light dumbbells.
Video Movement Tutorials: Clear visual demonstrations to support proper form, reduce injury risk, and improve effectiveness.
Supplemental Learning Videos: Educational videos covering topics such as balancing length and strength, glute and adductor support of the pelvic floor, pelvic floor release drills, rib flare, safe floor transitions, and how alignment affects comfort and movement.
Access to Coaches: Direct messaging access through the TrainHeroic app.
Bonus Prenatal Guide: A 23-page Prenatal Guide covering breathing, pelvic floor function, core activation, posture, training volume, and more, offering practical guidance throughout pregnancy.
Instant Download with Purchase: Immediate access to the program and all materials through the TrainHeroic app upon purchase.
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
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
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
Laura Thompson
NASM CPT, Pre- and Postnatal Coach (CPPC), Women’s Coaching Specialist (GGS-1), PCES 3.0 Pregnancy and Postpartum Corrective Exercise Specialist
Jessica Bouten
NASM CPT, Precision Nutrition Coach (PN-1), Biomechanics
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)
