Training for Two: Safe and Smart Prenatal Exercises for a Smoother Pregnancy, Easier Birth, and Healthier Newborn - 90+ Resistance Training, Mobility, Birth Prep, and Labor Support Exercises

by Gina Conley, Roxanne Albert

Go beyond traditional pregnancy fitness with this trimester-based program of safe, smart prenatal exercises to help you build strength, maintain fitness, and prepare your body for childbirth.
 
“Should I exercise while pregnant?” The answer is a resounding yes! Strength-based prenatal exercises have been proven to lead to a variety of positive health outcomes. Safe to perform in most cases, they can actively lead to a smoother and healthier pregnancy, better labor experience, faster recovery, and possibly even a healthier newborn.
 
Written by Gina Conley, a certified personal trainer specializing in prenatal fitness and registered birth doula,Training for Two is the active woman’s guide to exercising while expecting. Unlike other pregnancy fitness books that take a more general approach, Training for Two specifically focuses on strengthening the body and preparing it to give birth.

Research-backed and comprehensive, this definitive prenatal fitness guide features over 200 photos to help you absorb the material and perform the movements with confidence. Organized by trimester, the book
 Common strength-focused exercises like squats, deadlifts, lunges, and rows, modified as necessary to be safely and comfortably performed while pregnantEasy exercises and workouts to open the body and prepare for laborAn overview of common pregnancy complications and how they affect your exercise regimenA postpartum chapter focusing on recovery and mobility in the first six weeks after birthWhat to expect and what questions to ask during your prenatal appointmentsAnd more!
 
Based on the popular prenatal fitness programs and childbirth classes offered by MamasteFit, Training for Two aims to educate, support, and empower expectant mamas everywhere to stay strong and comfortable during their pregnancy and delivery.

This is the perfect book for expectant athletes, trainers, fitness enthusiasts, experienced gym goers, and active women looking for a more serious approach to prenatal fitness.

Genres: Parenting, Health

192 pages, Paperback

Published September 10, 2024

Reviews

[Emilie Rudd · Rating 5 out of 5]

This was very helpful as I finish this pregnancy, prepare for labor, and then look towards re strengthening in postpartum. Next baby it will be fun to open from the beginning and implement some of her things throughout the whole pregnancy.

[Courtney · Rating 5 out of 5]

As someone who is currently not pregnant but hopes to be some day and is very active, this book is a great resource for exercise during and after pregnancy.

The explanation of the science and even pictures of the exercises with additional QR codes for videos on how to do the exercises is very helpful since we are talking about movement. As a fitness instructor myself, having a demonstration is so helpful in mastering moves and preventing injury.

Im grateful for have received an eArc of this book from NetGalley and Quarto Publishing Grouo and will be purchasing a physical one for myself in the future!

[Sarah Clairmont · Rating 5 out of 5]

Exactly what I was looking for! Easy to jump around / return to specific sections or workouts.

[Starley · Rating 4 out of 5]

Highly recommend for any pregnant woman wanting to know how to best support her own health and her baby’s through exercise in pregnancy and early postpartum.

[Allyson Smith · Rating 4 out of 5]

A great resource for women on the benefits and particulars of resistance/strength training during pregnancy. Lots of great information on addressing common pregnancy challenges and how specific exercises can help, along with preparing the body for a smooth birth and recovery. I appreciated the detailed photos and explanations of the exercises and the sample workout plans. This is definitely not a book to borrow, but to own, because you will need to reference it a lot to implement what she says (unless you want to buy their online workout plans, which sounds fantastic!). I can see myself returning to it again and again throughout my subsequent pregnancies. My only issue with it is that I wish it were more accessible for someone who has no experience with resistance training (explanation of equipment and goals for weight lifting would have been helpful). It took me awhile to understand how to implement the workouts in my own routine and I had to go back to the book a lot to make sure I was understanding things correctly. This probably isn’t an issue for people who are more familiar with these kinds of workout programs.

[MarryAnn · Rating 5 out of 5]

This book was more than I expected.
Sure, it has exercises that are safe to do during each trimester, exercises that help you prepare for birth, but there is more information than that. It talk about how exercises really impact your body during pregnancy, about myths regarding exercising as a pregnant woman and so much more.

I think it is a great resource if you want to do some exercises while pregnant. I feel like you can even use some program samples even if you are not pregnant and just want to be moving a bit more.

Disclaimer: I received a free e-book copy in exchange for my honest review

[Erin · Rating 5 out of 5]

I have a very active job and will be trying to conceive this year. I wanted to read up on the most up to date literature regarding working out during pregnancy and this was one of several books I picked up.

I loved the clear explanations and visuals provided, and it’s so cool that they have QR codes for further demonstration. The author does a great job providing reassurance that there’s no need to surrender to Pilates only to stay fit and healthy during pregnancy.

There’s also some good birth and post partum info in here as well. I will recommend this book to other mom to bes who want to maintain or even start a lifting routine.

[Meghan Smith · Rating 5 out of 5]

Absolutely loved this book! I used some stretches and exercises from their website last pregnancy and they helped. I got this book, and have used it throughout this pregnancy. I had sciatic pain last time starting in the early second trimester, and this time was able to keep it at bay until partway through the third! I had about 4 more pain-free months this go-around! I highly recommend it.

[Julianna · Rating 5 out of 5]

My only complaint was wishing there was more on all types of exercise (modifications/yes or no or pilates, cardio, yoga, etc.), but as this is not their expertise I understand the lack.

Also wish there was more on the pelvic floor things they mentioned earlier on during the labor chapter.

[Sara Budarz · Rating 3 out of 5]

I think if you are someone who is into weight lifting before pregnancy, this book would be great. But as someone who likes bodyweight exercises but doesn't have access to free weights, most of the exercises didn't apply.

[Clarissa Lynn · Rating 4 out of 5]

I love this and use it daily for the third trimester. I would have loved to have had it for the entire pregnancy but, alas, it just was released in September!

[Liz · Rating 2 out of 5]

It was okay, but very underwhelming. Might be more helpful if it was my starting point but it didn’t add much new info and the price was high for the length.

[Reagan Kapasi · Rating 4 out of 5]

Especially loved overview of modification for each trimester and chapters on birth and postpartum exercises were a nice addition.

[Katie · Rating 4 out of 5]

This is a great resource for an active pregnancy! It has a wealth of specific, helpful information (e.g., statistics extolling the benefits of prenatal exercise; sample workout routines with photographic demonstrations). The author is obviously very knowledgeable about fitness, and I learned a lot.

This would have been a five-star read for me if it had felt more accessible to beginners and if there had been more specific in-text citations to justify particular exercises (in addition to the general list of references at the end of the book). Some of the labor positions seemed helpful, but others seemed very unlikely to conserve the energy needed for pushing.

I still recommend this book - and I also recommend running your prenatal workout routine by an OB/GYN just in case.

Thank you to NetGalley and the publisher for the free digital review copy. I post this review with my honest opinions; I was not required to post a positive review.