MOVEMENT THAT SUPPORTS YOUR PREGNANCY
At Tonic, we do not offer a separate prenatal workout, instead we help you adapt the movements you already know by teaching you to support your core, protect your posture, and move with confidence through every trimester. You’ll stay fully immersed in the method with in class expert guidance, intentional breath work, and meaningful modifications.
Our approach is low impact, mindful and rooted in functional alignment. Empowering you to stay active while honoring what your body needs as it continues to change.
BREATH
Breath is a powerful tool throughout pregnancy and postpartum. At Tonic, we use mindful breathing to help regulate stress, support the core and pelvic floor, and move with greater ease.
Through simple, guided inhales and exhales, you learn to create space in the body, release tension and build a stronger mind-body connection. This practice supports healthy alignment and prepares you for pregnancy, labor and recovery. Breathwork at Tonic is not about performance; it’s about giving your body the support it needs.
MOVEMENT WITH PURPOSE
As your body changes, your movement should evolve with it. At Tonic, we guide you through safe, intentional patterns that prioritize alignment, stability and functional strength. Instructors provide personalized modifications so you can move confidently and comfortably through each stage of pregnancy.
By adjusting range of motion and avoiding compressive positions, we support posture, core and pelvic floor awareness while reducing strain. The goal is simple: move smarter, not harder; so you continue to feel strong, supported and capable.
FIRST TRIMESTER
Clients can maintain all exercises as normal
SECOND TRIMESTER
Modifications will begin
- Limit/Omit laying on stomach.
- Begin to watch/feel abdomen for deep core activation.
- Begin to omit springs with back platform movements.
LATE SECOND, THIRD, & FOURTH TRIMESTER
Abs/Core/Obliques
Adjust to more supportive spring tensions
- 1-3L Springs at front of machine
- NO springs at back of machine
Elevated + Modified (kneeling) positions Ensure supine exercises feel comfortable Limit range of motion – especially in rotation + side bending
Legs
Perform at front of machine with more supportive spring tensions – Legs at back of machine are no longer recommended.
- Light Legs = 2-3L Springs
- Heavy Legs = 4-5L Springs
Limit range of motion to avoid strain on hips and pelvic region
Cardio Bursts
- Modify as needed
- Decrease pace – focus on breath
- Limit jumping if not comfortable
FIRST TRIMESTER
Clients can maintain all exercises as normal
SECOND TRIMESTER
Modifications will begin
- Limit/Omit laying on stomach.
- Begin to watch/feel abdomen for deep core activation.
- Begin to omit springs with back platform movements.
LATE SECOND, THIRD, & FOURTH TRIMESTER
Abs/Core/Obliques
Adjust to more supportive spring tensions
- 1-3L Springs at front of machine
- NO springs at back of machine
Elevated + Modified (kneeling) positions Ensure supine exercises feel comfortable Limit range of motion – especially in rotation + side bending
Legs
Perform at front of machine with more supportive spring tensions – Legs at back of machine are no longer recommended.
- Light Legs = 2-3L Springs
- Heavy Legs = 4-5L Springs
Limit range of motion to avoid strain on hips and pelvic region
Cardio Bursts
- Modify as needed
- Decrease pace – focus on breath
- Limit jumping if not comfortable
Is low back pain post exercise normal?
No. Watch your form, begin with changing or modifying spring tension and consult with your MD or physical therapist.
When should I stop working out (during pregnancy)?
It is safe to continue working out through pregnancy as long as the client feels comfortable and are able to make
safe modifications.
Warnings (Consult with MD): Bleeding, vaginal fluid leakage, calf pain or swelling, shortness of breath, chest pain, regular or painful contractions, and/ or dizziness.
When can i come back during postpartum?
Bleeding can occur at 4-12 weeks postpartum. Uterus Healing: On average the uterus takes 6-8 weeks to return to pre pregnancy size.
Movements like walking, core breathing, body weight exercises and functional movements are recommended.Tonic shouldn’t be the first active workout postpartum.
Is it safe to perform exercises in supine (laying on my back) during pregnancy?
Performing exercises in supine is safe as long as the individual is comfortable. Starting with short duration sets is recommended for comfort.
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