The Pregnancy Project contains nine DVDs, one for each month of pregnancy. The 35 to 55 minute workouts center around muscular structure work that’s rigorous enough to raise your heart rate, without creating any risk for your baby. Each routine is gentle yet effective, and involves stretches, arm exercises, and leg and butt moves that are designed to keep you connected and strong throughout your pregnancy. And because Tracy filmed the series in real-time as she transitioned through the nine months, she modulates the exercises according to how you’re likely feeling: Fatigued and possibly nauseous at the beginning, energetic in the middle, and heavy and uncomfortable near the end. While the workout is light enough to be done every day, with pregnancy it’s important to listen to your body and only do as much as feels right. Even if you were an aggressive exerciser before pregnancy, it’s still important to take it easy!
MONTHLY BREAKDOWN WIDGET (RENAME)
This is your first month of pregnancy. You’re likely to often feel tired. Together we’ll take it slow, listening to our bodies and finding our center. This workout is 35 minutes long and includes about five minutes of stretching, 11 minutes of arms, and 18 minutes of leg exercises.
You’re starting to really feel your pregnancy now, and nausea may be an issue. We’ll work on range of motion, stretching and keeping our muscles strong and in proper alignment. This workout is 38 minutes long and includes about 6 minutes of stretching, 10 minutes of arms, and 22 minutes of legs exercises.
We’ll tone and stretch with a range of arm and leg exercises. Plus we’ll continue to strengthen our abs while this is still a possibility. This workout is 55 minutes long and includes 4 minutes of stretching, 10 minutes of arms, and 40 minutes of leg exercises.
Hurray! You’re now entering your second trimester. Hopefully your nausea is gone. We’ll focus on lifting your butt and keeping you looking healthy. This workout is 35 minutes long and includes 7 minutes of stretching, 11 minutes of arms, and 17 minutes of leg exercises.
It’s month five, and your energy is back. We’ll continue to focus on lifting your butt, while we keep you moving and feeling strong—without overdoing it! This workout is 40 minutes long and includes 6 minutes of stretching, 10 minutes of arms, and 23 minutes of leg exercises.
You’re recognizably pregnant now. We’ll continue to keep you connected to your muscles, allowing your body to do what it needs for the pregnancy. This workout is 40 minutes long and includes 10 minutes of stretching, 10 minutes of arms, and 20 minutes of leg exercises.
You’re entering your third trimester. Your baby has grown a lot. Now we’ll concentrate on preparing our bodies for the birth. We’ll focus on circulation and staying strong and flexible. This workout is 40 minutes long and includes 8 minutes of stretching, 10 minutes of arms, and 21 minutes of leg exercises.
The baby is really growing. We’ll continue to move in order to keep our energy up and stay connected to our bodies, which are starting to feel a little foreign. This workout is 45 minutes long and includes 8 minutes of stretching, 10 minutes of arms, and 27 minutes of leg exercises.
We’re preparing for birth. The goal is to open up your hips. We’ll reduce the complexity of our movements but continue to work on circulation as we wait for our blessings to arrive. This workout is 43 minutes long and includes 7 minutes of stretching, 12 minutes of arms, and 23 minutes of leg exercises.
To complete The Pregnancy Project, you’ll need a set of three-pound weights, a chair, a mat, a towel, some water, and a small amount of space.
AFTER THE BABY ARRIVES
Understandably, you’ll likely be anxious to get your pre-baby body back after the pregnancy. Not only is this possible, Tracy believes that she can give you a better body than you ever had before. Once your doctor releases you for exercise (six to eight weeks, depending on the type of delivery), it’s essential that you begin the reverse transformation. The hormone Relaxin, which your body releases throughout pregnancy to trigger expansion, stays in your system for four to six months post-birth. It can be harnessed to pull everything back in—Tracy Anderson’s two Post-Pregnancy workouts will help you do this.