The BEST pregnancy workout plans for each trimester of pregnancy. These prenatal workouts are designed for expecting moms who were active pre-pregnancy and are looking for a structured prenatal workout plan to maintain strength and muscle tone during pregnancy. Includes easy to follow calendars for moms in their first trimester, second trimester or third trimester of pregnancy.
These pregnancy workouts and pregnancy workout plans were created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.
Our pregnancy workouts are some of the most popular on the blog (and the internet).
There is so much information about exercise during pregnancy, and it can be confusing to navigate on your own.
That’s why we designed dedicated programs for each trimester of pregnancy. Complete with easy-to-follow PDF calendars and daily guided videos – all for free.
To be honest, I created all of my pregnancy workouts and plans out of my own discontentment with existing pregnancy workouts online. As someone who was strength training 5-6 days a week prior to pregnancy, I had trouble finding pregnancy workout videos that actually challenged me.
Enter these free pregnancy workout plans: designed to fit the unique needs of each trimester of pregnancy.
Welcome to the First Trimester Pregnancy Workout Plan: designed for Week 1 – Week 12 of pregnancy.
Many of the first trimester workouts look similar to workouts you may have been doing pre-pregnancy, with some modifications to decrease core pressure during ab exercises.
I know that first trimester in particular can be really tough to keep moving. Between the pregnancy fatigue, nausea and aches and pains, it can be hard to stay active.
Having a plan to follow is one of the best ways I found to stay moving. You do your best and forget the rest.
This first trimester pregnancy workout plan focuses on:
Welcome to the Second Trimester Pregnancy Workout Plan: designed for Week 13 through Week 26 of pregnancy.
Hopefully some of the morning sickness and early pregnancy fatigue has begun to pass.
The second trimester is the point in pregnancy where many women find modifications necessary to accommodate a growing baby and shifting center of gravity.
This second trimester prenatal workout plan focuses on:
Welcome to the Third Trimester Pregnancy Workout Plan: designed for Week 27 through the end of your pregnancy.
This third trimester pregnancy workout plan includes more modifications as your pregnancy progresses. This includes accommodations for pregnancy symptoms like symphysis pubis dysfunction (SPD), pelvic girdle pain (PGP), and sciatica nerve pain.
Additionally, this third trimester pregnancy workout plan includes stretching and yoga workouts designed to prepare your body for labor and delivery.
This third trimester pregnancy workout plan focuses on:
Generally, yes: most women can continue to exercise safely through their pregnancies. If you have a normal pregnancy, following a safe pregnancy exercise program can support reduce excess weight gain, relieve stress and maintain muscle and core strength. If you have any pregnancy complications or a high risk pregnancy, get your doctor’s approval before starting a pregnancy workout plan.
Pregnant women can start exercising at any point during pregnancy. During a normal pregnancy, you may continue your pre-pregnancy workout routine through the first trimester, making a few modifications as needed to accommodate nausea and fatigue. As your pregnancy progresses into the second and third trimesters, modify exercises that are high impact or create excess core pressure.
Physical activity during pregnancy can decrease common pregnancy symptoms like backaches, pregnancy fatigue and nausea. Prenatal workouts can also help you sleep better, support your mental health 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).
Strength training workouts. Weight gain is a natural part of pregnancy. If you stop strength training during pregnancy you’ll ultimately be the weakest when your body is at its heaviest weight. This puts you at risk for injury and common pregnancy pains like low back pain. Pregnancy is not the time to exercise for weight loss.
I filmed a Facebook Live video which you can find in this post explaining a couple ways you can know if an exercise is still safe during pregnancy. It may be time to modify exercises when you notice core doming or coning during an abdominal exercise. The first exercise I start modifying is usually core work and push ups. I suggest these resources: 7 Ways to Modify Push Ups, 8 Pregnancy Core Exercises, 5 Exercises to Avoid During Pregnancy, The 5 Best Pregnancy Exercises for Every Trimester.
Pregnant women generally want to avoid lying on their 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 abdominal muscles. Pregnant women should also avoid hot yoga and contact sports. If you feel unusual pain during prenatal exercise, stop exercising and talk to your doctor or midwife.
Low impact cardio exercises, strength training and pregnancy safe core and pelvic floor exercises are all examples of safe pregnancy exercises. A well rounded pregnancy workout routine will include a variety of workouts to avoid overtraining one muscle group.
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 recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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