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10 Best Prenatal + Pregnancy Workouts

Achieve your fit pregnancy goals with these 10 Prenatal and Pregnancy Workouts. From low impact cardio and pregnancy strength training, to baby bump barre and prenatal yoga, these pregnancy workouts include the best exercises for pregnant women.

Pregnancy Workout Plan for Expecting Moms Fit Pregnancy


Prenatal workouts have quickly become my most popular workout videos. In fact, this 30-Minute Pregnancy Workout is my most popular video on YouTube (and potentially how you discovered NML). 

It was so popular, we created a second version of it — this 35-Minute Advanced Pregnancy Workout At Home as well as pregnancy workout plans and resources.

I started creating pregnancy workouts and exercise plans out of my own discontentment with existing pregnancy workouts on YouTube. As someone who was training 5-6 days a week prior to pregnancy, I had a hard time finding pregnancy workout videos that challenged me and brought the intensity I was looking for.

Turns out I wasn’t the only one searching for ‘challenging pregnancy workouts on YouTube’ and ‘advanced pregnancy workouts at home.’ So I’ve rounded up the 10 best prenatal and pregnancy workouts on NML (also great options to carry you into postpartum). 

pregnant woman performing a bird dog single arm back row with dummbells

These pregnancy workouts were created by instructor Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

Disclaimer: I say this with all my workouts, but it’s especially important with prenatal workouts. Listen to your body. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife. 

Pregnancy Workouts FAQs

What Are The Benefits Of Exercising During Pregnancy?

Physical activity during pregnancy can help reduce swelling, back pain, help you sleep better, and lower the risk of gestational diabetes (Mayo Clinic). There’s also some research that indicates that an active pregnancy provides a boost to baby’s brain and heart health as well (What To Expect).

What Are Safe Pregnancy Exercises?

The American College of Obstetricians and Gynecologists (ACOG) says most pregnant women can continue regular exercise during pregnancy. In fact, there are many benefits to physical activity during pregnancy, including reduced aches and pains, better sleep quality and reduced risk of complications like gestational diabetes. Most physical activities you were doing pre-pregnancy are safe to continue into your pregnancy. Some examples of safe pregnancy exercises include:
1) Strength training and weight training
2) Walking and running
3) Prenatal yoga and pilates
4) Stationary bike or cycling
5) Swimming and water aerobics
Of course, every body (and every pregnancy) is different. Before you begin an exercise routine, you should consult your doctor, midwife or health care professional.

Are There Any Exercises I Should Avoid During Pregnancy?

You generally want to avoid lying on your stomach and belly-down postures, upward facing dog, deep back bends and abdominal overextension, crunches and abdominal twisting, and any exercise that causes coning or doming in your midsection. You should also avoid getting ‘breathless’ during pregnancy workouts. It’s ok to raise your heart rate, but remember the ‘talk test.’ You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.

10 Best Prenatal And Pregnancy Workouts At Home

To help you feel good and stay motivated to exercise while expecting, I’m sharing the 10 best pregnancy workouts on NML.

Under each workout video you’ll find a workout description and equipment needed so you can easily find the prenatal workouts that best fit your needs. 

1. 30-Minute Advanced Pregnancy Workout | Full Body Strength Training

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: A bench or chair and a set of medium dumbbells. I’m using 10 lb dumbbells in this video and I recommend 5-to-15 lb dumbbells depending on your fitness level.
  • Description: A challenging, full body pregnancy workout focused on strength training. This full body strength workout is designed to help expecting moms maintain strength through their second and third trimesters.
  • Workout Focus: Full body strength training to tone the legs, butt, thighs, arms, shoulders, and back. A great option to add to your prenatal exercise routine once a week.

2. 15-Minute Prenatal Bodyweight Workout (Low Impact Cardio)

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: No equipment, bodyweight only
  • Description: Quick and efficient, no jumping cardio workout (great for the knees and joints)! This low impact, prenatal cardio workout is safe for pregnancy and a great way to raise your heart rate at home.
  • Workout Focus: Low impact HIIT; great for maintaining a healthy heart (cardiovascular endurance) and managing pregnancy weight gain.

3. 30-Minute Leg Day Strength Workout

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: Medium-to-heavy set of dumbbells. I’m personally using 10 lb dumbbells for this workout video and would suggest 8-20 lb dumbbells depending on your fitness level.
  • Description: A challenging, lower body strength workout using squats, lunges and deadlifts to tone the legs and butt. I personally dropped my weights several times throughout this workout and performed the leg exercises with just my bodyweight (and added baby weight).
  • Workout Focus: Strength training, with a focus on building lean muscle in the legs, butt, hamstrings, inner and outer thighs.

4. 30-Minute Dumbbell Arm Workout

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: Medium-to-heavy dumbbells, or a set of both medium and heavy dumbbells.
  • Description: A challenging, upper body strength workout. From dumbbell rows and bicep curls to chest flys and tricep kickbacks this arm workout hits every muscle in the upper body.
  • Workout Focus: Strength training to tone the arms, biceps, triceps, shoulders, chest and back.

5. 25-Minute Prenatal Barre Workout

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: No equipment, bodyweight only. (Optional set of light hand weights and optional chair for balance support.)
  • Description: 25 minutes of full body sculpting in an upbeat barre class at home! Safe for all trimesters of pregnancy.
  • Workout Focus: Full body toning and low impact cardio.

6. 10-Minute Prenatal Pilates

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: No equipment, bodyweight only
  • Description: A full body pilates class done entirely from the mat – no big up and down motions (that can get tougher as your belly grows!).
  • Workout Focus: This full body pilates routine requires NO equipment and just 10 minutes to sculpt and strengthen your legs, back, arms, chest, core and pelvic floor muscles. Modifications are provided for all fitness levels.

7. 30-Minute Prenatal Yoga At Home

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: Yoga Mat and Optional Yoga Block
  • Description: This prenatal yoga workout is designed to alleviate pain and help you prepare for labor. We’ll flow through pregnancy-friendly yoga exercises in this gentle prenatal yoga workout!
  • Workout Focus: Mobility and total body stretching to release tight and sore muscles due to the increased load of pregnancy.

8. 30-Minute Full Body Pregnancy Workout (Safe for Sciatica and SPD)

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: Set of medium-to-heavy dumbbells. I’m using 15-20 lbs. Optional mini loop resistance band and you can add a chair or bench for an incline to planks + push ups.
  • Description: A full body strength workout that is safe if you have sciatica, SPD (Symphysis Pubis Dysfunction), pelvic girdle pain or pelvic pain during pregnancy. Avoiding single leg exercises and movements that may cause pain.
  • Workout Focus: Total body strength training for every trimester (and safe if you’re experiencing sciatica, SPD, pelvic girdle pain or pelvic pain).

9. 8 Best Exercises for Pregnancy

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: Medium-to-Heavy Dumbbells and an optional box/bench/chair. We’re using 15-20 lb dumbbells.
  • Description: 8 of the BEST exercises for pregnancy combined in a challenging full body strength training workout at home!
  • Workout Focus: Total body strength training to build and maintain strength during pregnancy.

10. 20-Minute Low Impact Strength + Cardio Workout

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: One medium-to-heavy dumbbell (option to use two lighter dumbbells) and an optional bench. We’re each using a 15-20 lb dumbbell.
  • Description: Dumbbell strength exercises are paired with low impact cardio moves in this strength and cardio workout! Modifications are offered to scale these eight low-impact strength and cardio exercises for beginners and pregnancy to advanced athletes.
  • Workout Focus: Total body strength and cardio.

Pin these 10 Prenatal Workouts

Free Pregnancy Workouts

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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