Enjoy these workouts from weeks 27 through the end of your pregnancy. Please follow the suggested calendar as a guide to better structure your weekly movement.

Props Needed:

A Pilates ball: https://www.amazon.com/dp/B06XQRW121?_encoding=UTF8&ref_=cm_sw_r_cp_ud_dp_BW6NHVB3SXQBCFXN3Q3D&th=1

A s...

Learn how to down regulate the pelvic floor for birth - an intro to "push prep" breathing.

Props Needed: An (optional) Pilates ball or birthing ball or yoga blocks

Level: All levels

A full body workout using only bilateral movements to stabilize the structures of the pelvis and engage the deep core muscles to relieve pubic symphysis dysfunction or SPD.

Kourtney filmed this at 28 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels

A third trimester core focused workout to open up the hips and pelvic floor while keeping the TVA muscle strong.

Kourtney filmed this at 29 weeks pregnant.

Props Needed: A light resistance band and an (optional) yoga block or pillow

Level: All levels

A supportive standing series to strengthen the lower body and mobilize the hips.

Kourtney filmed this workout at 30 weeks pregnant.

Props Needed: A Pilates ball and a wall

Level: All levels

An upper body focused series to strengthen and mobilize the big and small muscles of the shoulder girdle to prevent "mom posture".

Kourtney filmed this workout at 30 weeks pregnant.

Props Needed: A set of light-medium dumbbells, a wall, and an (optional) birthing ball.

Level: All levels

A gentle but effective series to help strengthen and stabilize the muscles around the pelvis. Finish with hip stretches that prepare the pelvis for labor.

Kourtney filmed this workout at 31 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels

A full body workout to train the pelvic and deep core stabilizers and improve pregnancy posture.

Kourtney filmed this workout at 31 weeks pregnant.

Props Needed: A light resistance band

Level: All levels

An upper body series to combat the negative effects of forward rounded posture in pregnancy.

Kourtney filmed this workout at 31 weeks pregnant

Props Needed: A long, light weighted resistance band and something sturdy to wrap it around

Level: All levels

A series of dynamic inner thigh stretches to open up the pelvic inlet - especially helpful during the early stage of labor.

Kourtney filmed this series at 32 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels

A full body strength workout emphasizing the lower and upper body for days you're feeling energized and want to push yourself in a safe way.

Kourtney filmed this workout at 32 weeks pregnant.

Props Needed: A set of light and medium dumbbells

Level: All levels

Maintaining thoracic mobility is essential throughout pregnancy to help create space for baby and improve breathing and core mechanics.

Kourtney filmed this workout at 33 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels

Train the glute medius muscle and load internal rotation of the hip joint to improve pelvic stability, prep for labor, and build a perky peach in the process.

Kourtney filmed this workout at 34 weeks pregnant.

Props Needed: A yoga block

Level: All levels

Mobilize and strengthen the muscles around the trunk with dynamic exercises to improve core function and relieve back pain.

Kourtney filmed this workout at 34 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels

Prevent the dreaded "mom butt" that often happens postpartum with this tush targeted series that is one of Kourtney's personal favorites.

Kourtney filmed this workout at 35 weeks pregnant.

Props Needed: A 5lb dumbbell and an (optional) yoga block. (This workout can also be done with only your o...

A quickie upper body "posture reset" series to target both the big movers and the small stabilizers to prevent "mom posture" that can occur postpartum.

Kourtney filmed this workout at 35 weeks pregnant.

Props Needed: An extra light or light resistance band

Level: All levels

A mobility series to stretch and lengthen the structures around the pelvis to prepare for labor.

Kourtney filmed this series at 35 weeks pregnant.

Props Needed: A Swiss ball (birthing ball)

Level: All levels

A mostly glutes, hamstrings, and obliques focused series using the Swiss ball. If you no longer feel comfortable lying on your back, simply skip the supine portion of this workout.

Kourtney filmed this workouts at 35 weeks pregnant.

Props Needed: A Swiss ball (birthing ball)

Level: All levels

A full body workout to mobilize your rib cage, improve breathing, and strengthen your lower and upper body while also preparing the pelvis for labor.

Kourtney filmed this workout at 36 weeks pregnant.

Props Needed: A pilates ball and an extra light or light resistance band

Level: All levels

A series to practice all of the positions baby needs to navigate through during labor.

Kourtney filmed this series at 36 weeks pregnant.

Props Needed: None

Level: All levels

Sumo squats are a go to exercise in pregnancy for overall lower body strength, deep core engagement, and pelvic floor eccentric loading for labor prep (especially great when you are short on time or do not have a lot of motivation to exercise in later pregnancy).

Kourtney filmed this workout at ...

A "quickie" standing outer thigh series to mobilize the hips and strengthen the glutes.

Kourtney filmed this workout at 37 weeks pregnant.

Props Needed: A light or medium resistance band

Level: All levels

A Kourtney favorite "quickie" standing tricep series using a wall to reach muscle fatigue in the back of the arms.

Kourtney filmed this workout at 37 weeks pregnant.

Props Needed: A wall

Level: All levels

A core series that focuses on bilateral movements and squeezing a Pilates ball for optimal pelvic and pubic bone stability.

Kourtney filmed this workout at 38 weeks pregnant.

Props Needed: A Pilates ball

Level: All levels