Pre/Post Natal Workouts
Pre and postnatal movement should feel safe, intentional, and empowering. This section inside shaep is designed to support you through pregnancy and postpartum with guided at home strength, Pilates, mobility and yoga series that meet your body where it is!
You’ll find workouts tailored for the first, second, and third trimesters, as well as postnatal sessions focused on rebuilding strength, restoring core and pelvic floor connection, and easing back into movement with confidence. Every workout is thoughtfully programmed to support your changing body while helping you feel strong, capable, and grounded!
So excited for you to try! xx
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32 Min Lower Body Strength & Pelvic Support
This lower-body focused workout strengthens the glutes, hips, and legs while supporting pelvic floor function and deep core connection. Using a booty band and ankle weights, you’ll move through controlled, low-impact supersets designed to build endurance, stability, and strength without excessive...
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22 Min Arms & Pelvic Floor
This workout builds strength and endurance through the arms, shoulders, and upper back while maintaining deep core connection and postural control. The sequence combines seated and standing movements designed to challenge the upper body while reinforcing stability and breath coordination.
Perfec...
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32 Min Lower Body Strength
This strength-based lower-body workout builds power, endurance, and functional strength using dumbbells while maintaining deep core and pelvic floor awareness. Through grounded, intentional supersets, you’ll strengthen the glutes, hamstrings, and legs in a way that supports daily movement and lon...
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32 Min Deep Core Restore
This mobility-focused session restores length, alignment, and breath while strengthening the deep core and pelvic floor through slow, intentional movement. Designed to release tension and enhance circulation, this flow supports posture, nervous system regulation, and overall body awareness.
Perf...
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32 Min Back Strength & Postural Support
This back-focused strength workout builds postural endurance, scapular control, and upper-body strength while maintaining deep core and pelvic floor awareness.
Perfect for all trimesters and postpartum, especially for improving posture, relieving upper back tension, and building strong, support...
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29 Min Upper Body Sculpt
This workout builds strength and endurance through the arms, shoulders, and upper back while maintaining deep core connection and postural control. The sequence combines seated and standing movements designed to challenge the upper body while reinforcing stability and breath coordination.
Perfec...
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34 Min Gentle Yoga Flow
This gentle yoga flow focuses on breath, mobility, and mindful movement to help release tension, improve flexibility, and reconnect with the body. Through smooth transitions and controlled pacing, the practice supports spinal mobility, hip opening, and deep core awareness while encouraging relaxa...
