Vionna Jones: Hi! My name is Vionna Jones and I am with the Hot Mama Fitness Studio. The Hot Mama Fitness Studio is the Washington D.

C. area's only fitness studio that caters specifically towards new and expected mothers. We help our mothers have happy and healthy pregnancies, have a shorter labor and delivery time and return to their pre-pregnancy fitness level with ease after having the baby.

Today I am going to show you how to workout during your pregnancy to train for the main event, labor and delivery. In this video, we'll discuss the benefits of prenatal exercise and then we'll take about core strengthening. After that, I am going to lead through an upper and lower body workout. Then we'll show you the stretches that I recommend that you do during your pregnancy.

The good thing about this workout is that you don't have to invest in a lot of equipment in order to do it. You can do this workout in the gym, but you can just this easily do this workout at home. For the workout you'll need a mat, a stability ball, a resistance band and an anchor that will help you to attach the resistance band to the door. You'll also want to set aside at least 30 minutes to be able to complete the workout. Also make sure that you have some water in your by, and you may, as an option to some of the exercises, want to have 5 or 8 pound weight.

Now before we get started, let's talk about some safety tips first. The first thing you are going to want to do before starting your prenatal workout is to have a conversation with your OB or your midwife, just to make sure that they are no health concerns or injuries that may keep you from doing this workout. Also, you are going to want to make sure that your workout area is free of obstructions to avoid any injuries. Make sure you are wearing nice, loose fitting clothing, clothing that will breeze and also very comfortable, sturdy shoes while you are working out.

It's very important to listen to your body. You don't want to push yourself too hard while you are doing this workout. Also, as to make sure that your body is ready for the actual workout part, you are going to want to warm-up for at least 5 minutes before you get started. I am an ACE Certified Personal Trainer and an AFFA certified Group Fitness Instructor, as well I am a Healthy Moms Certified Fitness Professional. I also have over 300 hours of yoga teacher training. So let's get started.

In the next clip, we'll show you how to strengthen your core during your pregnancy.