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.

During weeks 28–40+ (3rd Trimester), the program continues resistance-style training with a focus on strengthening your deep stabilization systems, including the posterior oblique sling (lat, thoracolumbar fascia, and contralateral glute) and the anterior oblique sling (chest, ipsilateral obliques, and contralateral adductor), helping manage common third-trimester pelvic discomfort. Upper and mid-back strengthening is also included to support postural alignment, keeping the ribcage stacked over the pelvis and countering rounding of the upper back or forward shoulders. Each session incorporates breathing, mobility, and pelvic floor release drills, along with targeted hip mobility exercises to keep the pelvis adaptable and prepared for labor. Many drills focus on creating space at the inlet, mid-pelvis, and outlet, supporting your baby’s movement through the birth canal and helping promote a smoother, more comfortable labor and birth experience.