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.

The 10 Best Pregnancy Workouts

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). 

A quick glance at the comments on this pregnancy workout video on YouTube and you’ll notice my free pregnancy workouts on YouTube are challenging (yet still safe pregnancy workouts).

  • “Thank you for this workout! So many pregnancy workouts on YouTube don’t have the intensity that I want…this workout video has been a part of my weekly routine!” Mariah M. 
  • “Thank you so much for making this video! It’s so hard to find more challenging pregnancy workouts and this one is perfect for my level. Also love the sporadic “yes you cans!” THANK YOU!!” Laura B.

I created these 10 pregnancy workouts at home 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.

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. 

I also created this FREE Pregnancy Workout Plan for expecting moms — 30 days of the best exercises for pregnant women!

Prenatal barre workout

Disclaimer: I say this will 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. 

10 Best Prenatal + Pregnancy Workouts At Home

Staying active during pregnancy has its benefits.

According to a medical review from the American Pregnancy Association, physical activity during pregnancy can help:

  • Reduce backaches
  • Improve sleep quality
  • Prevent gestational diabetes in pregnant women  

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: Dumbbells and chair
  • 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.

2. 15-Minute Low Impact HIIT Cardio

  • Format: Full-length, follow along workout video (filmed in my third trimester)
  • Equipment: No equipment, bodyweight
  • Description: Quick and efficient, no jumping cardio workout! This low impact, prenatal cardio workout is safe for pregnancy and a great way to raise your heart rate at home.
  • Workout Focus: Cardiovascular endurance; great for maintaining a healthy heart 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: Dumbbells
  • 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: 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. 20-Minute Barre Class Workout

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: Optional light dumbbells (2-5 lbs)
  • Description: 20 minutes of full body sculpting in an upbeat barre class at home! There is an advanced plank sequence in this workout for which you might want to substitute these 7 Pregnancy Safe Ab Exercises for Every Trimester. I also offer modifications for all levels during the optional cardio intervals.
  • Workout Focus: Full body toning, using light weights and high reps to sculpt and tone the entire body.

6. 15-Minute Low Impact Cardio Barre Workout

  • Format: Full-length, follow along workout video (filmed in my second trimester)
  • Equipment: No equipment, bodyweight
  • Description: This cardio barre workout is low impact but high intensity! You’ll get all the benefits of a heart-pumping cardio barre class without jumping or running.
  • Workout Focus: Full body cardio barre workout with an extra emphasis on toning the legs, thighs and butt.

7. 15-Minute Prenatal Yoga Flow

  • Format: 1-minute “overview” video demonstrating moves, and picture demonstrations (filmed in my third trimester)
  • Equipment: No equipment, bodyweight
  • Description: Prepare for labor with this prenatal yoga routine!  A gentle yoga flow designed to open tight hips and shoulders, and reduce lower back pain during pregnancy.
  • Workout Focus: Mobility and total body stretching to release tight and sore muscles due to the increased load of pregnancy.

8. The 7 Best Strength Training Exercises for Women

  • Format: Full-length, follow along workout video (originally filmed in my second trimester, then re-filmed 6 months postpartum)
  • Equipment: Dumbbells
  • Description: This workout combines 7 compound, pregnancy-safe strength training exercises. Squats, lunges, bicep curls and shoulder presses this workout hits every major muscle group in just 30 minutes.
  • Workout Focus: Total body strength training to build and maintain strength during pregnancy.

9. Low Impact Beginner Barre Workout

  • Format: 1-minute “overview” video demonstrating moves, and picture demonstrations (filmed in my third trimester)
  • Equipment: Optional light dumbbells (2-5 lbs)
  • Description: A low impact, high repetition way to strengthen and tone during pregnancy. From pulsing plíe squats for the lower body to leg lefts that challenge balance and core engagement.
  • Workout Focus: Total body strength and low impact cardio; a great pregnancy workout for the third trimester.

10. Low Impact Strength + Cardio Prenatal Workout

  • Format: 1-minute “overview” video demonstrating moves, and picture demonstrations (filmed in my third trimester)
  • Equipment: Medium dumbbells (5-10 lbs)
  • Description: A full body prenatal strength and low impact cardio workout. Alternating two full body strength training exercises with one cardio exercise. A challenging pregnancy workout for the second and third trimesters.
  • Workout Focus: Total body strength, cardio and core conditioning.

Download my FREE Pregnancy Workout Plan for expecting moms — 30 days of the best exercises for pregnant women!

Free Pregnancy Workout Plan

Pregnancy Workouts FAQs

I get a lot of questions about the workouts I did during pregnancy, how I adapted workouts for pregnancy, what’s safe during pregnancy….and I get it!

I remember being both totally overwhelmed with the amount of information and underwhelmed with real answers to my questions about working out while pregnant.

That’s why I created a FREE, 30-Day Pregnancy Workout Plan, designed for mamas who were active before pregnancy and want safe ways to keep moving. You’ll find all of the best prenatal workouts (including those linked in this post) in this 30-Day Pregnancy Exercise Routine.

Best exercises for pregnant women?

  • Transverse abdominal breathing (TA breathing or TVA breathing)
  • Strength training
  • Low impact cardio
  • Hip opening exercises and stretches

Learn more in this post on the 5 best pregnancy exercises for every trimester

Exercises to avoid during pregnancy?

  • Any exercise that causes coning or doming of the midsection
  • Crunches and twisting
  • Abdominal overextension
  • Lying on stomach or belly down postures
  • Pull ups

Learn more in this post on 5 exercise to avoid during pregnancy and how to modify for pregnancy during group fitness classes

exercise modifications for pregnancy

What are the best ab exercises for pregnancy?

  • Transverse abdominal breathing (TA breathing or TVA breathing)
  • Modified plank
  • Bird dog extensions

Reference these 7 Pregnancy Ab Exercises that are safe for every trimester. 

Best maternity workout leggings?

Personally, I lived in these lululemon align leggings; I sized up one size for pregnancy.

Get more of my favorite maternity apparel + products in this post.

Pin these 10 Prenatal Workouts

Free Pregnancy Workouts

Disclaimer: Please make sure you’ve consulted your doctor or midwife and have been cleared for exercise during pregnancy. These workout are for women who were working out prior to pregnancy and have maintained an active fitness routine throughout pregnancy. 

That said, every pregnancy is different. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife. 

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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