This Prenatal Ab Flow is thoughtfully designed for the second and third trimesters, offering safe and effective ways to strengthen your core while honoring the natural changes of pregnancy. Through intentional breathing, quadruped movements, side-lying exercises, and gentle stretching, you'll build strength, improve balance, and maintain mobility without placing unnecessary pressure on your abdomen.

We'll begin with breath-focused Cat-Cow, using deep diaphragmatic breathing to activate the core from the inside out before progressing into functional movements such as Quadruped Pike, Opposite Knee to Elbow, Side Front Kicks, and resisted Clams. Each exercise is selected to strengthen the abdominals, shoulders, hips, glutes, and postural muscles while encouraging stability and confidence throughout pregnancy.

Supportive props such as a bolster, stability ball, or resistance band are incorporated to improve comfort and accommodate your changing body. Every movement can be adjusted to meet your individual needs, allowing you to focus on quality rather than intensity. If you need to pause, rest, hydrate, or modify an exercise, that is always encouraged. Listening to your body is one of the most important skills you can develop during pregnancy.

We'll finish with a gentle Spine Stretch to restore length through the back, release tension, and reconnect with your breath. This class is designed to leave you feeling strong, supported, and refreshed—not exhausted.

Remember, pregnancy is not about proving what your body can do. It's about celebrating what your body is doing. Meet yourself with grace, move with intention, and trust that every mindful movement is preparing you for birth, recovery, and motherhood. The movement may change, but the purpose stays the same.