Stay active during pregnancy with this FREE, 30-Day Pregnancy Workout Plan! This prenatal workout plan is designed for expecting moms who were active pre-pregnancy and are looking for a structured workout program to maintain strength and muscle tone during pregnancy. This pregnancy workout plan includes 30 days of low-impact (but still challenging) pregnancy workouts, perfect for the first, second and third trimesters.
This might be my most requested home workout plan yet — 30 days of safe pregnancy exercises and prenatal workouts!
Chances are you’ve found this post because you tried my 30-Minute Pregnancy Workout Video on YouTube. To be honest, I created that pregnancy workout and 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.
If that sounds familiar, this prenatal workout plan is for you!
Of course, every body (and every pregnancy) is different. You should consult with your doctor or midwife if you have any questions. Listen to your body — it truly does know best.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.
Optional Exercise Equipment:
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
Varies from 10-30 minutes a day, 5-6 days per week.
You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:
This is a Pregnancy-Friendly Workout Plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.
FREE! No sign up needed, this is a FREE Prenatal Workout Plan.
Generally, yes. If you have a normal pregnancy it is ok to workout in the first trimester and it’s encouraged! Especially if you were active prior to pregnancy. Working out can actually help decrease first trimester pregnancy symptoms like pregnancy fatigue and nausea.
Physical activity during pregnancy can help reduce backaches, 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).
Strength Training! 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. That said, proper exercise during pregnancy will likely help with labor and delivery, as well as weight loss after the delivery of your baby. Again, in most cases exercise is safe during pregnancy and does not put you at risk for miscarriage in a normal pregnancy.
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 pregnancy. As I mentioned, each pregnancy is different. It also depends on whether it’s your first pregnancy, second, third, etc. (and whether you have pre-existing conditions like Diastasis Recti). The first exercise I start modifying is usually core work and pushups. I suggest these resources: 7 Ways to Modify A Push Up, 8 Pregnancy Core Exercises, 5 Exercises to Avoid During Pregnancy, The 5 Best Pregnancy Exercises for Every Trimester.
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.
From the maternity leggings I lived in, to my go-to nursing sports bra, you can find all of my favorite pregnancy products and more pregnancy resources on this page.
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.
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