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Expert Prenatal Fitness Tips (and a GIVEAWAY!)

By michellehorton |

Once pregnancy enters the picture — with morphing body shapes, constricted lung capacities and looser joints — even the most seasoned exercise enthusiast feels like a newbie all over again.

How much is too much? Which exercises are safe? What will prepare our bodies for labor, and eventually for the surprisingly strenuous job of lugging around an infant?

Considering prenatal exercise myths are rampant, we asked Erica Ziel — founder of Core Athletica, Inc. and Knocked-Up Fitness, and a mom of three — for her best fitness tips and sample exercises for pregnant women. And she’s even offering a lucky Babble reader a set of her new Knocked-Up Fitness DVDs!

Read all of Erica’s tips and enter to win:

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Prenatal Fitness Tips and Exercises

TIP: Do Your Kegals

"Practice engaging your pelvic floor muscles (the muscles you are strengthening when doing kegels) but also practice gently releasing your pelvic floor. Practice kegels while sitting on an exercise ball or chair. Feel as though you are gently pulling your pelvic floor muscles up through the middle of your body, then gently releasing them down. Continue for several repetitions and practice daily."


TO ENTER: Leave a comment below, telling us why you’d love to win Erica’s Knocked-Up Fitness Prenatal DVDs Combo Pack.. We’ll pick a winner next Tuesday, March 27, and make the announcement right here and on my Early Mama Facebook page.

For more tips and exercise videos, check out Erica at Knocked-Up Fitness.


Read more of Michelle’s writing at Early Mama.

And don’t miss a post! Follow Michelle on Twitter and Facebook!






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About michellehorton



Michelle Horton is the founder of Early Mama, an award-winning site that proves young motherhood doesn’t have to define or limit us. When not writing, she’s typically pretending to be a superhero in her 4-year-old son’s imaginative play. Read bio and latest posts → Read Michelle's latest posts →

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30 thoughts on “Expert Prenatal Fitness Tips (and a GIVEAWAY!)

  1. arely colin says:

    i would love to win , i have 2 kids and i want to be more active

  2. Amanda Bradley says:

    I want to stay fit during pregnancy and want to be safe doing it. Plus, I really like the title. ; )

  3. rebecca says:

    I would love to win to stay fit safely I love keeping in shape. My last pregnancy I had horrible morning sickness all day every day the whole time I was pregnant and the only thing that helped was exercising. I hope this time around I can exercise without the morning sickness! Lol

  4. Margaret McGriff says:

    These are awesome tips! I would love to win this combo pack because this is my first pregnancy and I want to make sure that my body is prepared to bring this munchkin into the world. It will also keep me motivated to work out too! :)

  5. Alyssa Thiessen says:

    I’ve got one babe already and hopefully more to come! Also…my sister is pregnant and I would LOVE to do this with her!

  6. Courtney B says:

    i would love to win. i am pregnant with #2 and find it hard to leave the house to exercise! i have been getting some DVDs from the library, but would love to have some of my own!

  7. Emily Chow says:

    I am pregnant with #1, and I would love to have the DVDs as I am having a hard time adapting my exercise routine due to nausea and fatigue. I want to stay active, but I need help!

  8. Miranda Welle says:

    Would love to try this! I’ve never “exercised” when pregnant and we’re expecting our 4th and I’m gaining a ton of weight this time! Would love to try to stay fit with a pregnancy approved regimen!

  9. Bryna S says:

    Pregnant with #3, makes it hard to get to a blissful class! But naptime could be me-time with some guidance! Would love to win! :-)

  10. Katie B says:

    At 19 weeks, I think I can finally say my morning sickness has subsided and I’m ready to move!

  11. Maggie says:

    I haven’t had to alter my workouts much yet — still relatively early in the second trimester — but want to be prepared for if that happens…and also get my body in shape for welcoming a baby into the world!

  12. SKim says:

    I will be a first time mom, and need all the help I can get to stay strong and healthy during my pregnancy!

  13. Meg says:

    After my last pregnancy, it took me a long time to get back into shape. I’d love to continue good habits through this pregnancy and save myself the pain of starting from scratch.

  14. Jennifer says:

    I just found out that i am expecting baby # 3. I had been working out before I found out and would like to continue to workout and stay in shape but I’m not sure what is safe. I would love, love, LOVE to win this!!!

  15. WB says:

    I would love these DVDs. It’s my first pregnancy and I am finding that I have all sorts of questions about what I should be doing for exercise.

  16. Alicia says:

    Thanks for this opportunity! I was very active before pregnancy but now do little more than walk as much as I can. I feel the need to strengthen my body, but want some guidance to do it safely.

  17. Melissa H. says:

    I’ve been looking for a good fitness DVD ever since finding out I’m pregnant. This one sounds awesome! Thanks for the chance.

  18. Nicolette says:

    Babble does such an excellent job in providing us with a plethora of helpful information, especially when it comes to taking proper precautions in keeping ourselves and our babies safe. I’ve been ordering prenatal workout DVDs in the mail every few days to stay fit, but winning a set of Erica Ziel’s fitness DVDs to call my own would be so exciting! She seems like such a beautiful person inside and out, knowledgeable, and passionate about what she does. Thanks to Babble and Erica for caring so much about our health!

  19. Angela Beltran says:

    I have 8 kids and haven;t really taken care of myself in the past and I’m trying to take a change with this pregnancy.

  20. Kelly L says:

    It took me two years to get back to my pre-pregnancy body. Just became pregnant again, and wanting to stay in fit as much as possible so it doesn’t take as long this time around. Would love to add this to my fitness routine

  21. Lena Naef says:

    I need this to stay fit and healthy!

  22. Anita says:

    I’d love to win this, I’m starting this pregnancy out of shape and really want to find a routine to make me healthy and strong for the duration of my pregnancy and during labor!

  23. Abigail says:

    I’m trying to get pregnant and would love this for once we’re successful.

  24. brooke t says:

    I want to stay fit during my pregnancy

  25. Miranda says:

    After having 3 boys and wanting to be pregnant again soon I would love to work out during our last pregnancy.

  26. Liz says:

    I would like to win because I don’t want the fear of getting out of shape to cast a shadow over future pregnancies!

  27. Hyatt says:

    I want to win for my wife, who is very fitness minded and we hope to have 2 more kids and she wants to keep fit throughout the pregnancies.

  28. Molly says:

    I’m trying to stay healthy during pregnancy, but it’s tough! A new routine would get me motivated.

  29. Carla Reed says:

    I have a 2.5 year old boy and we are also in the process of trying for our second. I really want to stay active with the next baby. I would really love these videos!

  30. Michelle V. says:

    I’d love to win knocked up because all of my old exercise videos are too fast paced and rough for this pregnant lady! :)

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