35-Minute Bodyweight Prenatal Workout (12 Pregnancy Safe Exercises For All Trimesters)

How To Do A 2-Pulse Squat And Calf Raise

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. At the bottom of your squat, pulse by rising up an inch, then lowering down an inch and repeating for a two-count pulse.
4. Drive through your heels to stand tall, squeezing your glutes.
5. As you stand, perform a calf raise by lifting your heels off the ground.

How To Do Swing Squats

1. Start in an athletic position, feet just outside of hips, toes pointing forward or slightly out, slight bend in your knees.
2. Sit your hips back, lowering down into a squat, sweeping your arms back behind your hips as you sit back.
3. Then, explosively drive through your legs to stand up as you swing your arms overhead.
4. As you stand, you have the option to add a calf raise; lifting your heels off the ground as you fully extend your hips and arms.

Modification: Perform standard air squats and omit the arm swing.

How To Do An Incline Push Up And Shoulder Tap

1. Stand in front of your bench (or counter, or wall). The higher the surface, the easier the push up will be.
2. Plant your hands on the bench and step back into a high plank position. Shoulders are stacked over wrists, weight evenly distributed between all fingers.
3. Hold this incline plank position, maintaining a straight line with your body, as you slowly lower your chest towards the bench.
4. Lead with your chest, elbows fall about 6 inches away from your body (not out to the sides).
5. Once at the bottom of your push up, exhale as you push back up into high plank position.
6. Then, bring your right hand to tap your left shoulder, performing a shoulder tap.
7. Complete another push up and then alternate your shoulder tap, bringing left hand to meet your right shoulder.

How To Do Box Step Up And Knee Drive

1. Stand in front of your box or bench, feet under shoulders and core engaged.
2. Step your right foot on to your bench and squeeze your right glute as you step up, driving your left knee up as you stand.
3. Return your left foot to the mat, then bring your right foot down, returning to starting position.
4. Then, alternate, stepping on to the bench with your left foot and driving your right knee up as you stand.

Modification: Perform alternating reverse lunges and knee drives.

How To Do A Staggered Single Leg Squat

1. Stand with feet hip-width apart, feet staggered so your right leg is slightly in front of your left foot.
2. Kickstand your front right foot, lifting your right toes off the mat.
3. Keep 80% of your weight in your left foot, and 20% of your weight in the heel of your front right foot. As if you were performing a single leg squat on the left leg, just using the right leg for balance support.
4. Maintain a staggered stance as you lower your hips down, sitting back into a squat.
5. Push through the heel of your left foot to return to standing. Think of it as performing a single leg squat on your left leg.

Modification: Perform a squat to bench or box, tapping your butt on the chair, bench or box.

How To Do Tricep Dips

1. Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. Note, you can also perform tricep dips sitting on the ground with your knees bent at 90 degrees and your hands behind you (fingertips facing your butt).
2. Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
3. Press through your palms, using your triceps to push you back up to starting position.

How To A Sumo Squat And Lat Pull Down

1. Start in a wide stance, feet outside of hips, heels in and toes pointed out (sumo squat stance). Extend both arms overhead.
2. Bend your knees to lower down into a sumo squat, pushing your knees out towards your outer three toes as you drop your hips parallel to your knees.
3. As you lower, pull your elbows wide and down (goal-posting your arms). Think about creating tension with your own body to engage your back muscles.
4. Pause for a moment at the bottom of your sumo squat, then drive through your heels, squeezing your glutes and inner thighs to return to standing as you push your arms overhead.

How To Do A Lateral Squat Step And 2 Jabs

1. Start in an athletic position, feet just outside of hips, toes pointing forward or slightly out, slight bend in your knees. Hands are at a defensive position, guarding your face.
2. Take a wide step out to your right, sitting your hips back and performing a lateral squat as you shift towards your right foot.
3. Pull your left foot in and stand tall, feet under hips.
4. Once standing, perform two jabs, punching in front of your face with each hand before returning your fists to guard your face.
5. Then, step out wide with your left leg, performing another lateral squat towards the left.
6. Again, stand tall and bring your right foot in to meet your left and perform two more jabs from a standing position.

How To Do A Runner Squat

1. Start standing, feet shoulder-width apart, knees slightly bent.
2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
3. Then, drive through your heels to stand tall.
4. As you stand tall, tap your right toes back behind you, squeezing your glute as you tap back before returning to starting position.
5. Complete another squat, then tap back with your left toes.

How To Do 45-Degree Jacks

1. Start standing, feet under hips and core engaged, arms at your side.
2. Step your left foot up and out towards the left front corner of your space (45 degrees). As you step forward, “jack” your arms overhead. The bigger the arms, the higher the heart rate.
3. Pull your leg back to center as you return your arms to your sides.
4. Then, step your right foot up and out towards the right front corner of your space (45 degrees), jacking your arms overhead.

How To Do Bird Dog Back Rows

1. Find a quadruped position on all fours, with your knees hip-width apart. Hands firmly on the ground, about shoulder-width apart. Engage your core.
2. Find a bird dog position by extending your left leg straight back behind you, floating it off the ground.
3. Simultaneously perform a single arm row with your right arm, pulling your elbow back towards your right hip.

How To 3 Side Plank Crunches And 3-Second Side Plank Hold

1. Begin in a side plank position, right forearm on the mat and shoulder stacked over elbow. Option to modify your side plank by dropping your bottom right knee to the mat.
2. Keeping your hips high and core stable, extend your left arm overhead and lift your left leg up in line with your left hip.
3. Hold this side plank or modified side plank position for 3 seconds.
4. Then, perform a side plank “crunch” by pulling your left knee in to meet your left elbow, before extending back out. Repeat x3 reps.
5. Continue this pattern of a 3-second side plank hold, followed by 3 side plank crunches.