Healthy Mom Life

Category: Prenatal

  • Ontario Moms Hospital Bag Checklist: What You Actually Need, What You Don’t, and C-Section Options

    Ontario Moms Hospital Bag Checklist: What You Actually Need, What You Don’t, and C-Section Options

    Every hospital bag list I found while prepping for my first two babies made it feel like I was packing for a week-long vacation.

    There are so many extra items included that it quickly becomes confusing and overwhelming to figure out what you’ll actually need—especially if it’s your first baby. If you don’t know what to expect, you might find yourself clicking “add to cart” for everything.

    I still have items from my first baby that I never used. They’re sitting in my bathroom drawer because I feel too guilty to throw them away. Anyone need some hemorrhoid pads?

    I’ve put together a realistic, minimalist hospital bag list for moms giving birth in an Ontario hospital. Not every hospital provides the same items, so keep that in mind as you go through the list.

    My biggest piece of advice before we dive in: you don’t need to overpack.

    Amazon delivers quickly, drugstores stay open late, and you’re not giving birth in the remote tundra. If you forget something, someone can grab it for you.

    You don’t need to pack “just in case.”

    If you’re planning your hospital bag and just want someone to tell you exactly what to bring (without overthinking it), I’ve linked a few of my go-to items throughout this post to keep things simple.

    Quick Hospital Bag Checklist (If You Need to Pack Now)

    If you’re like me and ended up delivering with very little notice. Hello, cholestasis at 37 weeks! Here’s what I’d recommend you pack:

    • ID + health card
    • Comfortable clothes
    • Toiletries (toothbrush, contacts/glasses, facewash, dry shampoo)
    • Baby outfit
    • Diapers + diaper cream + wipes
    • Phone + charger

    👉 Think trip to your parent’s house, rather than girl’s trip to Mexico. In other words, the vibe is relaxing on a couch with people bringing you food rather than you putting on a full-face of makeup and a cute outfit.

    Minimalist Hospital Bag Checklist for Ontario Hospitals:

    Here’s the full checklist with my suggestions. I’ve broken it down into 3 sections: For You, For Baby, and For Labour.

    For You:

    • Loose, relaxed-fitting clothes. During your stay you’ll most likely be closer to your pregnancy sizing. Try the clothes on before you head to the hospital and make sure you feel good in them. Draw strings and loose, breast-feeding friendly tops are your friend.
    • Nursing bra. You honestly really only need one or maybe nothing at all. You should aim for a bra that provides some more stretch than structure. Your milk will be coming in, and your breasts will grow with your supply. My favourite nursing bralette is from the LoveSteady Company. (I’ve linked it here in case you want to check it out). It’s especially great for the first few days post-partum. I would suggest sizing on the smaller side for this bralette if you’re on the fence about sizes.
    • Underwear, pads or diapers. You can bring some regular underwear, but I’d recommend bringing some disposable underwear to wear when you leave the hospital. The hospital does provide a mesh, disposable underwear for you to place a pad in after you give birth, and this can be reused with clean pads. However, I was only ever able to get one from my nurses. So, bring your own just for comfort and to avoid any awkwardness. You don’t need the expensive influencer ones (Frida Mom I’m looking at you). Something simple and comfortable will do. (These are similar to the ones I used if you want an easy option).
    • Toiletries. Unless you’re someone who really loves wearing makeup. You can pare down your products and focus on keeping a minimal face. Think make-up remover, face wash, lotion, tinted sunscreen, and mascara. I also had an IV for my pregnancies and for some reason felt like it gave me a nice, hydrated glow for the first few days and I did not feel like putting on makeup at all. Also bring deodorant. I use Routine deodorant and love it – it’s simple, clean, and actually works. (Linking it here in case you’re curious).
    • Dry shampoo. I am personally not taking a shower in the hospital unless I really need to. I’d rather use dry shampoo, wipes, and wait until I’m home.

    For Baby:

    • Going-home outfit.
    • Blanket. For the car seat.
    • Car seat. The hospital will not let you leave without showing a nurse that you can safely place your newborn in the seat.
    • Diapers, wipes, and cream. Many Ontario hospitals provide some diapers and wipes, but supplies and sizes vary, so I’d recommend bringing your own.

    For Labour (Vaginal and C-Section Prep): Pre and Post

    • Water bottle
    • A distraction. This can be a movie that you watch, or it can be games on your phone.
    • Pillow or blanket from home.

    This list is short for a reason. You really don’t need much for your birth. I’m sure there might be some women who disagree, but as long as you have comfy clothes and adult diapers/pads for leaving the hospital, you’re all set. During contractions you’re really just surviving so unless you have something super specific that you want to bring, you don’t need much here. If you are having a c-section, the main requirement is that if you wear contacts, that you swap them for your glasses during the surgery. Otherwise, you’re almost completely naked on the table, save for the surgical draping, for the approximately 1-hour long surgery.

    What You DON’T Need:

    • A birthing gown or special PJs

    This is a hill I will die on: you do not need a special birthing gown. I used the hospital provided gowns almost exclusively the entire time I was in the hospital with my first two babies, or I was completely naked under the hospital bed sheets. You really don’t need to spend money on PJs you’ll realistically only use once. If you’re someone that really values comfort, go for it! But buy something cheaper or get it from Winners/Amazon. Also, if your water breaks, it is breaking all over that gown. You’re going to want to change into a clean one asap, and that will be the gown provided by the hospital.

    • Grippy Socks or slippers

    This is something I didn’t have for my other births and I was fine. I was really only walking around my hospital room, and I felt fine doing so in my bare feet. Obviously, this comes down to your personal preference, but your stay won’t be ruined if you don’t have something fuzzy on your feet. Worst case scenario, pack Birkenstocks or sandals (something you already have).

    • Extra clothes for mom

    I found I wore the hospital gowns provided my whole stay and really only changed into real clothes when I was leaving. Again, this is personal preference and does come down to how long you’re staying. Also, you will want to dress for the weather that you’re having your baby in. In colder weather this means you might just need to bring a hoody or a robe. Generally, I’d pack max two outfits for mom and one of them you can wear to the hospital.

    • Extra clothes for baby

    My kids spent a lot of their early hospital time swaddled or pressed up to mom/dad naked under a blanket. At maximum, I would pack 3 onesies or sleepers, either long sleeve or short, depending on the weather.

    • Paperwork (*caveat is to not stress about this)

    Usually, your OB or Midwife will provide a hospital package if you’re giving birth at a hospital. This package gives an overview of your birth plan, and if you’re having a scheduled c-section, it will provide details about your surgery (date/time/location). Sometimes, it includes consent forms. If you forget this at home, please know that it will not be the end of the world. The hospital usually has these packages available, and you can fill them out in your room.

    • Peri-bottle or post-birth care products

    The hospital I gave birth at had a peri bottle available for me to use. Granted, it wasn’t free to keep, but it made me bringing my own unnecessary. Unless you’re super attached to your peri-bottle, you can leave it at home. I would also suggest avoiding bringing a lot of post-birth care products such as perineal spray, cooling pads, hemorrhoid pads, or anything else that’s recommended as a product to be used “down there” after a vaginal birth. Similarly, for a c-section, you don’t need scar cream, silicone scar tape, or a belly binder so soon after surgery. Often for any stitches or cuts, you’ll want to keep the area clean, dry, and bandaged. Further, given how unpredictable birth can be, with even the same mom having a different experience with each birth, I’d recommend waiting until after baby comes before requesting anything related to healing. Wait to see what you need.

    • Snacks or lots of food

    Some people might disagree with this one. But I really feel strongly that you don’t need to bring a lot of snacks or food with you. I found I hardly touched the food I brought and seemed to gravitate towards the vending machine or ordering food from outside the hospital. The whole experience is new and unless the hospital food and cafeteria are absolute garbage, you’re going to want to try it at least once. I also found shortly after giving birth, that the food I craved was healthy and nutrient dense. Think fruit smoothies and macro bowls. I was asking my husband and mom to order food out for me a lot.

    • Breast Pump
    • Nursing Pillow

    My Personal Recommendations

    • Nipple cream. Unfortunately, breastfeeding or chestfeeding can be uncomfortable and painful at first. Both you and your baby are learning what works and sometimes this can result in red, chafed, nipples. I found the Earth Mama nipple cream to be especially healing during those first few days. It’s a bit on the greasier side, but it works! (You can find it here if you want to try it out).
    • Gum. For those moms who will be having a c-section, a little-known side-effect can be trapped gas in your abdomen. It usually manifests as a very sore shoulder, and in some cases, difficulty breathing when you change positions. I know this from first-hand experience. Gum is often recommended as a tool to alleviate any trapped gases as it encourages movement in your bowels. Walking and walking often is another recommended option.
    • Beer or fun drinks. I’m not saying get absolutely plastered at the hospital, I’m only suggesting bringing something fun with you to celebrate your baby’s birth. This can be a fun mocktail or a seltzer. It just elevated the whole experience and made the mood more celebratory.
    • Book on post-partum care. I found I cared the most about what to do post-partum when I was immediately post-partum. I bought Postnatal Pilates: a Recovery and Strength Guide for Life by Anya Hayes and found myself going back to it constantly in those first few days. (Linking it here if you want something helpful to reference).
    • Movies or media. Watching a hospital TV is a similar experience to watching a hotel TV. It’s new and exciting to channel surf for the first few hours but gets old very quick. You’ll be up nursing your new baby very frequently (every 2 hours or less), so you’ll want to have something engaging to watch or focus on.

    Download this Checklist:

    If you want something simple and stress-free (without overthinking this), I created a printable version of this checklist you can follow step-by-step.

    It also includes a partner checklist and extra tips from my first two births.

    Click here to get my Minimalist Hospital Bag Checklist!
  • Prenatal Lap Swimming for Beginners: Why I’m Obsessed in my Third Trimester (+ A Simple Swim Workout to Try)

    Prenatal Lap Swimming for Beginners: Why I’m Obsessed in my Third Trimester (+ A Simple Swim Workout to Try)

    I don’t know about you, but it feels like spring is just zooming by! At almost 30 weeks pregnant, it’s really hitting me how quickly times flies. Before I know it, baby will be making their grand appearance.

    About a month ago, in a very impulsive fashion, I showed up to my local pool at 26 weeks pregnant with cheap goggles from Amazon, a swimsuit that was doing its absolute best, and approximately zero idea what I was doing.

    And it was one of the best decisions I’ve made this entire pregnancy.

    I dabbled in swimming laps back in university (about ten years and now three kids ago) and I grew up on a lake, but I wouldn’t exactly call myself a seasoned lap swimmer. Lately though, with my belly growing, my back aching, and just wanting to feel athletic again, I kept seeing swimming come up as one of the best exercises you can do during pregnancy.

    Swimming in pregnancy is a low impact, full body cardio workout. It’s gentle on your joints (mine are definitely starting to feel the extra weight) and it’s supportive for your bump.

    So, I requested a toddler-free hour, booked a pool session, packed a bag, and just… went.

    Here’s what happened, why I’m already planning my next session, a simple beginner prenatal swim workout you can try, and hopefully, most importantly, the push to get you in the pool too! Even if you’ve never swum laps before.

    My First Lap Swim While Pregnant

    Honestly, I had zero expectations going in. I gave myself the goal of just swimming slowly in the pool, back and forth. If I wanted to leave after 5 minutes, I could.

    Instead, I stayed for 40 minutes! And I really loved every second of it.

    I was definitely a fish out of water (pun intended), and it took me a few laps before a front crawl started to feel even remotely natural. Coordinating breathing, arms, and legs took some getting used to.

    But the beauty of lap swimming is that you can switch strokes anytime and rest at the end of each lap. There is always a built-in reset.

    And yes, it’s a tougher workout than it looks. My arms, legs, and glutes were feeling it the next day. But in a good way! The kind that reminds you your body is strong.

    For the first time since before this pregnancy, I actually felt a bit like me again.

    To say I was hooked would be an understatement.

    Why Swimming in Pregnancy is so Beneficial

    I have a Master’s degree in Health Sciences and over a decade of experience in clinical research, so I can’t help but look at the evidence when I try something new. I also have so little time, that I want to know what I’m doing is going to be the best use of it.

    And the research on swimming during pregnancy is genuinely compelling.

    Here’s what stands out to me:

    • It’s low impact but high reward. Water supports your body weight, giving your joints a break while still providing an effective cardiovascular and strength workout.
    • It can reduce swelling. The gentle pressure of the water can improve circulation and reduce puffiness—especially in your legs and feet. I always feel noticeably lighter afterward.
    • It supports your back. The buoyancy takes pressure off your spine, which is a huge relief when you’re carrying extra weight up front. This is what initially caught my attention and drew me to swimming in the first place.
    • It’s safe throughout pregnancy. For most low-risk pregnancies, swimming is considered one of the safest forms of exercise from the first trimester right through to the end. As always though — check with your healthcare provider before starting, especially if this is new for you. I had really wanted to do a workout where I wouldn’t have to scale down or second guess how safe the movement was for me.

    The Part Where I Was Intimidated (And You Might Be Too)

    Ok – walking into a lap pool as a beginner is intimidating. Everyone looks like they know what they’re doing. There are different lanes. There are people training for triathlons.

    It’s easy to get in your head and think that you don’t belong. But, I’m here to tell you that you do! You 100% do.

    Here’s what I want you to know:

    **NO ONE CARES**

    I mean that in the best possible, kindest way. Everyone in that pool is focused on their own workout. The slow lane exists for you and for me, and there is absolutely no shame in it. Now that I’m over 30, I find that I’m genuinely enjoying new experiences where I’m a complete beginner. The older we get, it seems like the less we’re placed in those scenarios. So, embrace being the beginner!

    The first lap will feel hard and probably pretty awkward. The second one will feel slightly less hard and awkward. By the fifth one, you’ll start to find a rhythm. And by the time you’re towelling off and heading to your car, you’ll already be thinking about when you can come back and do it all over again.

    I promise.

    My Summer Vision Board – it includes Lane Simming!

    What to Bring (The Beginner Checklist)

    Swimming is great because you really don’t need all that much. You might even have some of what you need already. Here are some suggestions if you want a place to start.

    Here’s what I bought from Amazon:

    1. Maternity Swimsuit: something comfy and cute that I could swim laps in. I bought this one, and I really like it.
    1. Goggles: These definitely make it easier to do a front crawl. Also, you’ll feel like a real swimmer. I bought these goggles and have been happy with them.
    2. Swim Cap: I have long hair, and I wanted to protect it from the chemicals in the pool as much as possible. Bonus, swim caps help prevent water from entering your ears. These are the caps I bought, and so far so good.
    3. Leave in Conditioner: Again, in an effort to protect my hair from getting dry, I coat the ends of my hair with leave in conditioner.

    Here’s what I grabbed from home:

    1. A gym bag to keep my change of clothes in and a towel
    2. A water bottle (obvious)
    3. My Apple watch to track laps and time

    That’s it. You really don’t need much.

    The Beginner Prenatal Lap Workout I’d Start With

    This is the loose structure of a workout that has started to become my “go-to” as I’ve now gone swimming consistently every weekend.

    I like how the swim stroke changes to keep things interesting. Adjust everything based on how you feel: some days the pool will feel easy, other days it won’t, and both are completely valid.

    As always: get your healthcare provider’s clearance before trying this.

    Warm-Up (5-10 minutes):

    Please do not skip warming up. I jumped into swimming laps one time, and I just felt so cramped and tired on my first lap.

    You can do some light stretching before you get into the pool: think arms, legs, and back. Then spend a few minutes in the water getting comfortable. If the pool has a shallow end, you can walk around a few times, loosen your hips, move your arms through the water. Just focus on getting some blood flow throughout your body.

    Then: 2 gentle lengths of your choice — I like doing a slow freestyle (froggy swims). Keep in mind that if you have pelvic pain, this might make it worse, so listen to your body. For me, I really focus on going as slow as I can and getting comfortable with breathing in the water.

    Main Set:

    I like to call this workout the 3×3. You start with a flutter board and focus on your kicking. You do a lap to the deep end and back. Take a break and then you do a front crawl. Again, you do a lap to the deep end of the pool and back. Take another break. Finally, you do a back stroke to the end of the pool and back. Break again. Repeat these 2 more times or until you’d like to end your pool session.

    Circuit:

    Flutter board length of pool and back

    (Rest)

    Front crawl length of pool and back

    (Rest)

    Back stroke length of pool and back

    (Rest)

    *Repeat for a total of 3 times or until you’re finished your workout*

    Cool Down:

    End your session with another 2 gentle lengths of your choice. Then I like to do some static stretching in the shallow end. I do arm stretches like shoulder and triceps stretching while I walk around. Then I end with some quad stretching and some dynamic hip openers.

    This pool session ends up being around 20 minutes depending on the amount of time you spend stretching, how many circuits you do, and how fast you are.

    Quick Tips and Take Away:

    1. There is usually a sign posted telling you the direction of swimming for the lanes. Don’t make my mistake and read the sign backwards. Accidently touching the toes of the person you’re sharing a lane with is very uncomfortable. Generally, follow the direction of whoever is already in your lane.
    2. Going slow is better. Go slow to build your proficiency and skills. Burning yourself out going superfast with improper form impresses no one.
    3. Rest as long as you need to. There’s no shame in hanging out at the end of the lanes. You can always let someone faster pass you.
    4. Remember that you won’t be a pro after the first session, but you will get better with practice. Everyone starts somewhere.
    5. When you leave the pool, please take your time. I find the buoyancy of the water can shift baby’s position and my back also needs to adjust to the weight of baby again. Going slow up the stairs helps with that adjustment.

    Will I go back?

    Yes! I’ve got my next session booked and I plan on going as long as I can into this pregnancy. These swim sessions have been so helpful for me to feel athletic, to feel like I’m doing something for me, and overall have been very meditative.

    I like that I’m showing my kids that mommy has something she does for fun outside of the house. I also like that they get to spend some time with their dad, which is something that will become even more routine for them once #3 gets here.

    If you’ve been on the fence about trying swimming during your pregnancy — or honestly at any point in your mom life — I really hope this nudges you off it. You don’t have to be fast. You don’t have to be graceful. You just have to show up.

    The slow lane will be there waiting for you. And so will I. 💙

    Goggle marks on my eyes and soaking wet hair. Just feeling proud of myself for doing it!
  • The Living Room Workout I Actually Do While My Kids Are Running Around

    The Living Room Workout I Actually Do While My Kids Are Running Around

    If you’re pregnant, already have kids, work full-time, and are trying to stay active… you already know the struggle.

    You’re tired. You’re busy. There’s always something that need to be cleaned, someone who needs a snack, and a to-do list that never seems to get shorter. And most workout content I’ve seen, especially the prenatal ones, feels like they were designed for someone with no other children, who has a gym membership, and at least two uninterrupted hours.

    That’s not where I’m at these days. And I’m guessing it might not be where you are either.

    I’m a working mom of two toddlers, currently pregnant with my third, and I hold a Master’s degree in Health Sciences with over a decade in clinical research — including several years focused on mental health. I share that not to sound impressive, but because it shapes how I think about wellness and movement. I approach this stuff through an evidence-informed lens, even when I’m doing squats in my living room while Disney’s Coco plays in the background.

    I want to be upfront: I’m currently working toward my canfitpro personal training certification, so I’m not yet a certified trainer. What I’m sharing here is what personally works for me — my own routine, in my own home, during my own pregnancy. As always, please check with your healthcare provider before starting or continuing any exercise during pregnancy. That part is non-negotiable

    Why I Stopped Waiting for the Perfect Time to Work Out

    For me, the most realistic time to move my body is when my kids are already occupied: playing in the living room, running around outside, or doing their own thing nearby. Trying to schedule the “perfect” workout window when you have toddlers is a lesson in frustration. So, I stopped forcing it.

    Instead, I started building quick, flexible movement into the pockets of time I actually have. No gym required. No rigid schedule. No childcare needed. If I have 20 minutes and I’m in leggings, I’m fitting something in. (Honestly – you don’t even have to change into gym clothes. That’s a hill I will die on.)

    This is the full-body routine I keep coming back to. It’s become one of go-to movement sessions when I need to shake off the fatigue of a long workday, feel a little stronger in my body, and, maybe most importantly, show my kids what it looks like to prioritize your health even when life is busy.

    A Few Things Before We Start

    Talk to your provider first. Every pregnancy is different. I can share what works for me, but your midwife or OB knows your specific situation. Please get their thumbs-up before starting anything new.

    Meet yourself where you are today. Some days I move through this feeling strong and energized. Other days, especially after a rough night, I slow everything down, take longer breaks, and do fewer rounds. The goal is consistent, sustainable movement, not pushing yourself to your limit.

    Focus on muscle engagement. My biggest personal tip: rather than rushing through reps, try to concentrate on actually contracting the muscles you’re using. I find I get so much more out of each movement this way, and it keeps me focused even when there’s chaos happening three feet away.

    What This Workout Looks Like

    • ⏱ 20–30 minutes total
    • 🏡 At home: living room, backyard, wherever your kids are
    • 👶 Kid-friendly: no complicated setup, no multiple pieces of equipment to trip over
    • 💪 Optional equipment: one heavier dumbbell, access to a wall or bench

    The movements are simple and functional. This is the kind of movement that translate directly into real mom life and chasing those toddlers around. We’re talking squats, lunges, lateral movement, pushing, and core work that’s appropriate for pregnancy. Nothing super fancy or anything that might be embarrassing if someone saw you doing it.

    How to Create the Timer

    Option 1: Interval timer app

    Download a tabata or interval or interval timer app on your phone (there are lots of free ones). Set your intervals in advance so you’re not checking the clock during the workout. If you have a smartwatch, you can set intervals there too.

    Option 2: Rep-based

    Personally, I go back and forth between time-based and rep-based depending on the day. Time-based helps me slow down and not rush through movements. But if you know you’re going to be interrupted or you prefer to track reps, aim for 12–14 reps per exercise and make it work for you.

    The Warm-Up (5 minutes)

    Move through each of these at your own pace, about 8–10 reps each. You’re looking to feel your body start to wake up and your heart rate gently rise. Take your time and add anything else that feels good.

    1. Belly Breathing and Core Engagement

    Sitting or standing quietly, take a full breath in, then on the exhale, gently lift your pelvic floor and draw in your side abdominals. I think of it as giving my baby a little hug from the inside. Focus on your posture and try to carry this core awareness into the workout with you. If you’re new to this, look up a short video on diaphragmatic breathing — it’s worth understanding before you jump into the workout.

    2. Arm Flaps

    Gentle shoulder warm-up.

    3. Good Mornings

    Hinge at the at the hips, feel the hamstrings wake up.

    4. Bent over arm raises

    Upper back and shoulder prep. In a hinge position, raise your arms over your head, 45 degrees to the side, and then directly to the side. Cycle through this a few times.

    5. Hip lifts into hip circles

    Loosen up those hips. Lift your knees one at a time to be level with your hips. Then working on one leg at a time, pretend you’re stepping over a bench or stool.

    6. Body weight squats into moving side-to-side squats

    Get comfortable with the movement patterns you’ll be repeating. Start with a nice easy squat and increase your range of motion as you warm up. After a few squats, bring your feet together when you stand and then move to the right/left when you squat down.

    The Workout

    Circuit 1: The Squat (repeat x3)

    What you’re working: quads, hamstrings, glutes

    1.1 Squat – 30 seconds

    Bodyweight, or hold one dumbbell at your chest. Feet hip-width apart (or wider if your belly needs the room). Sit back into an imaginary chair, keeping your weight through your heels and knees tracking toward your outer toes. When you stand back up, focus on squeezing your glutes — no need to thrust your hips forward, just stand up nice and tall.

    1.2 Squat pulses – 15 secs on/10 secs rest/15 secs on

    Stay at the bottom of your squat and pulse up and down about an inch. This one burns. Sometimes I put my hands on my glutes just to feel the contraction — it helps me stay focused on the right muscles. In your interval timer, set this as one 40-second interval and manage your own rest in the middle.

    1.3 Side-to-side shuffle – 30 secs on/15 secs rest

    Move laterally — a little skip side to side, touching your opposite hand to your foot. It looks like a moving squat and it will get your heart rate up. Have fun with it.

    Rest 10–15 seconds between sets.

    2. Circuit 2: The Lunge (repeat x2)

    What you’re working: quads, glutes, balance

    2.1 Stationary Lunge – 30 seconds

    First round on the right, second round on the left. Lead foot forward, back foot behind, feet hip-width apart (not in line — that makes balancing harder, especially with a bump). Drive through the heel of your front foot as you lower and rise.

    2.1 Stationary Lunge Pulse – 15 secs on/10 sec on/15 secs on

    Hold the bottom of your lunge and pulse up an inch, down an inch. Try to keep your back knee hovering just above the floor rather than resting on it.

    2.3 Knee drives – 30 secs on/15 secs rest

    From the lunge position, push off your front heel to bring your back knee forward and up as you return to standing. It’s a dynamic movement and it will get your heart rate going. If you’d prefer something lower-impact, swap this for a step-up onto a low bench or stair.

    Rest 10–15 seconds between sets.

    3. Circuit 3: Chest and Shoulders (repeat x 3)

    What you’re working: shoulders, chest, core

    3.1 Incline push-up – 30 seconds on

    Use a wall or a bench, or anything you have access to that can give you an incline. Hands positioned like you’re about to push a car out of the way. Lead with your chest, keep your core engaged, and lower and press. You can add a little downward dog after each rep if you want to stretch through your back or take a break.

    3.2 Shoulder taps – 30 secs on/15 secs rest

    In an incline plank position on a wall or bench, tap your opposite hand to your opposite shoulder, alternating sides. Keep your hips as still as possible and make sure to breathe.

    3.3 Overhead dumbbell press (30 seconds on, 15 seconds off)

    • If you’re doing a bodyweight workout, just change this to jack taps (aka. jumping jacks with a side to side tap instead of a jump). You can get fancy and change the side-to-to taps to 45 degrees in front or in the back instead.

    Rest 10–15 seconds between sets.

    4. Circuit 4: Pregnancy-Safe Core (repeat x2)

    What you’re working: deep core, stability, balance

    4.1 Bird dog – 30 secs on/10 sec rest

    On hands and knees, extend opposite arm and leg simultaneously. Slow and controlled — the extension itself is the work. Keep your back flat and your core braced.

    4.2 Bear hold – 30 secs on/ 10 sec rest

    On hands and knees, brace your core and lift your knees just an inch or two off the floor. Hold for a count of 3, lower, reset, and repeat. This one looks simple but is deceptively hard. Your core is doing a lot.

    Rest 10–15 seconds between sets.

    Cool-Down (2-5 minutes):

    Take your time here — especially during pregnancy, your body has worked hard.

    • Overhead arm reaches and side stretches
    • Hamstring and quad stretches
    • Seated figure-4 hip stretch
    • Cross-body arm stretches

    Pregnancy Modifications (What I Actually Do)

    • Slow everything down — shorter range of motion is completely fine
    • Take longer breaks or drop a round if you need to
    • Keep breathing — never hold your breath during any movement
    • Stop immediately if anything feels off, sharp, or wrong

    One Last Thing

    Any movement is better than no movement. Even 10 minutes of this is a win. It’s okay if you get interrupted mid-circuit, if your form isn’t absolutely picture perfect, or if a toddler climbs on your back during bird dogs. (This has happened to me. Multiple times.)

    The goal here is consistent, joyful movement that supports your body and your baby. We want this to energize you, not drain you. And if your kids end up joining in? That might honestly be the best part.

    As always, please consult your healthcare provider before beginning or modifying any exercise routine during pregnancy. This post reflects my personal routine and experience — it is not professional medical or fitness advice.