7 Indoor Prenatal Workouts

Get your blood flowing without leaving your living room.

7 Indoor Prenatal Workouts

The winter months make us want to hibernate indoors, and that’s especially true when you’re pregnant. When I was pregnant, it took every ounce of strength for me not to wear loose comfortable sweats, snuggle under a blanket and watch Netflix at all times. As a fitness instructor and personal trainer, I kept myself motivated with a set of workout-friendly routines or programs ready at all times, so that when I didn’t venture out to hit up my favorite boutique fitness classes, I was able to get the blood flowing indoors.

Here are 7 indoor workouts that are perfect for the mom-to-be.



Yoga anywhere, anytime … sounds zen and relaxing. I love the fact that on rainy, snowy or sub-zero cold days, I could do a Vinyasa flow courtesy of YogaGlo in the comfort of my own living room. Yoga was a primary form of exercise during my pregnancy and it can really make a difference during labor. Yoga during pregnancy has been noted to lower stress levels, decrease leg and back pain and decrease depression/anxiety-related emotions. For $18 a month (that’s the cost of a drop-in class in most urban fitness markets), you get unlimited access to a variety of yoga styles, levels and instructors.

Daily Burn

Daily Burn offers the perfect series for pregnant women or new moms called Beautiful Belly. The program focuses on staying fit during the pregnancy at a beginner level. The videos are between 20-40 minutes. If you’re at a more advanced level there are additional programs to consider, but Beautiful Belly seems to be the most relaxed on the body. Subscribers will have unlimited access to not only this program but several others based on their fitness level for just $10 per month.

Booya Fitness

Booya Fitness coins itself as the “Netflix” of fitness. Similar to Daily Burn in pricing, they also offer the streaming workout concept. For $9.99 a month, you have access to an extensive variety of strength, cardio and flexibility workouts. So no matter where you are in the world, you can access your account and stream workouts. I personally loved the Rexist360 workouts because they offer prenatal variations and a “Fit Mama” workout. Booya is constantly adding new content so a yearly membership for $99 seems too good to be true!

Grokker – Grokker, a site created by retired Internet executive Lorna Borenstein, produces its own videos in-house on expert-led content in three key wellness areas: yoga, fitness and cooking. At present, the site offers prenatal yoga videos on their site by an extensive list of experts. When you sign up for Grokker, you will receive 10 premium credits to watch any Premium videos. From there, you can upgrade to a Premium membership to access the library of videos or stick with a free basic membership. Once the trial is over, Grokker Premium is available for $9.99/month with an annual payment and $14.99 for monthly payments.


Pilates is a great way to stay in shape during your pregnancy because the exercises engage your pelvic floor, hips, lower back and core muscles. Our core muscles are highly tested during the labor process, so to stay strong without hurting yourself is an important focus. On the whole, pilates is a low intensity and safe exercise regimen to perform during your pregnancy. Fit Pregnancy is a program available for pregnant women offering prenatal pilates. This site offers unlimited classes for $19 per month –taught by a variety of instructors. New classes are added weekly.

Ballet Beautiful

There’s not a lot of prenatal friendly workouts that include ballet exercises, but Ballet Beautiful has changed the game. You get to workout with renown ballet instructor Mary Helen Bowers as she embarks on the pregnancy journey while performing a combination of challenging and prenatal specific exercises designed to help keep the muscles lean, toned and super strong for a fit and healthy pregnancy and birth! The great part about these workouts is that they are prenatal and postnatal friendly. For $49.99, you will have access to the Ballet Baby: Full Library which includes mat work, targeted toning exercises, light weights for the arms and upper body along with low impact standing and cardio workouts.

Physique 57

This challenging barre-based workout has a cult following, but now you don’t have to find a studio to get in on the action. The 37-minute workout offers variations on the signature Physique 57 moves for every trimester, and will help you prepare mentally and physically for labor and delivery. Plus it was created (and taught) by this week’s totally fit Bump Envy (and mama) Alicia Weihl! Get access to all of Physique 57’s online workouts for $57 a month -- they’ll come in handy once baby arrives too!

In This Article

    These challenges from Nike PLAYlist are exactly what my child needs to stay active

    Plus a fall family bucket list to keep everyone moving all season long.

    While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

    I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

    I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

    My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

    The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

    Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

    Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

    1. Go apple picking.

    Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

    To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

    2. Visit a pumpkin patch.

    We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

    To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

    3. Have a nature scavenger hunt.

    Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

    To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

    4. Have a touch-football game.

    Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

    To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

    5. Create an indoor obstacle course.

    Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

    To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

    This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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    Tips parents need to know about poor air quality and caring for kids with asthma

    There are steps parents can take to keep their children as healthy as possible.

    When wildfires struck the West Coast in September 2020, there was a lot for parents to worry about. For parents of children with asthma, though, the danger could be even greater. "There are more than 400 toxins that are present in wildfire smoke. That can activate the immune system in ways that aren't helpful by both causing an inflammatory response and distracting the immune system from fighting infection," says Amy Oro, MD, a pediatrician at Stanford Children's Health. "When smoke enters into the lungs, it causes irritation and muscle spasms of the smooth muscle that is around the small breathing tubes in the lungs. This can lead to difficulty with breathing and wheezing. It's really difficult on the lungs."

    With the added concern of COVID-19 and the effect it can have on breathing, many parents feel unsure about how to keep their children protected. The good news is that there are steps parents can take to keep their children as healthy as possible.

    Here are tips parents need to know about how to deal with poor air quality when your child has asthma.

    Minimize smoke exposure.

    Especially when the air quality index reaches dangerous levels, it's best to stay indoors as much as possible. You can find out your area's AQI at An under 50 rating is the safest, but between 100-150 is considered unhealthy for sensitive groups, such as children with asthma. "If you're being told to stay indoors, listen. If you can, keep the windows and doors closed," Oro says.

    Do your best to filter the air.

    According to Oro, a HEPA filter is your best bet to effectively clean pollutants from the air. Many homes are equipped with a built-in HEPA filter in their air conditioning systems, but you can also get a canister filter. Oro says her family (her husband and children all suffer from asthma) also made use of a hack from the New York Times and built their own filter by duct taping a HEPA furnace filter to the front of a box fan. "It was pretty disgusting what we accumulated in the first 20 hours in our fan," she says.

    Avoid letting your child play outside or overly exert themselves in open air.

    "Unfortunately, cloth masks don't do very much [to protect you from the smoke pollution]," Oro says. "You really need an N95 mask, and most of those have been allocated toward essential workers." To keep at-risk children safer, Oro recommends avoiding brisk exercise outdoors. Instead, set up an indoor obstacle course or challenge your family to jumping jacks periodically to keep everyone moving safely.

    Know the difference between smoke exposure and COVID-19.

    "COVID-19 can have a lot of the same symptoms—dry cough, sore throat, shortness of breath and chest pain could overlap. But what COVID and other viruses generally cause are fever, chills, vomiting, diarrhea and body aches. Those would tell you it's not just smoke exposure," Oro says. When a child has been exposed to smoke, they often complain of a "scrape" in their throat, burning eyes, cough, shortness of breath, chest pain or wheezing. If the child has asthma, parents should watch for a flare of symptoms, such as coughing, wheezing or a tight sensation in their chest.

    Unfortunately, not much is known about long-term exposure to wildfire smoke on a healthy or compromised immune system, but elevated levels of air pollution have been associated with increased COVID-19 rates. That's because whenever there's an issue with your immune system, it distracts your immune system from fighting infections and you have a harder time fighting off viruses. Limiting your exposure to wildfire smoke is your best bet to keep immune systems strong.

    Have a plan in place if you think your child is suffering from smoke exposure.

    Whatever type of medication your child takes for asthma, make sure you have it on-hand and that your child is keeping up with regular doses. Contact your child's pediatrician, especially if your area has a hazardous air quality—they may want to adjust your child's medication schedule or dosage to prevent an attack. Oro also recommends that, if your child has asthma, it might be helpful to have a stethoscope or even a pulse oximeter at home to help diagnose issues with your pediatrician through telehealth.

    Most importantly, don't panic.

    In some cases, social distancing and distance learning due to COVID may be helping to keep sensitive groups like children with asthma safer. Oro says wildfires in past years have generally resulted in more ER visits for children, but the most recent fires haven't seen the same results. "A lot of what we've seen is that the smoke really adversely affects adults, especially older adults over 65," Oro says. "Children tend to be really resilient."

    This article was sponsored by Stanford Children's Health. Thank you for supporting the brands that support Motherly and mamas.

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    Mama, all I see is you

    A love letter from your baby.


    I can't see past you right now, I'm so small and everything's a little blurry.

    All I see is you.

    When you feel alone, like the walls are closing in, remember I'm here too. I know your world has changed and the days feel a little lonely. But they aren't lonely for me.

    You are my everything.

    When you feel like you don't know what you're doing, you're making it look easy to me. Even though we're still getting to know each other, you know me better than anyone.

    I trust you.

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