Advanced Pregnancy Workout: 30-Minute Full Body Pregnancy Strength (Safe for ALL Trimesters)

A full body pregnancy workout at home! Designed specifically to help expecting moms maintain strength throughout pregnancy, these 12 exercises for pregnant women are safe for first, second and third trimesters. If you were active before pregnancy and have struggled to find workouts that are pregnancy safe but still challenging, this is the workout for you!

Previously seen on Nourish Move Love — we updated this post to make it more user-friendly.

Jump To 30 Minute Prenatal Workout

What is the best workout for pregnancy?

According to my most popular pregnancy workout on YouTube it’s this 30 Minute, Total Body Pregnancy Workout. 

To be honest, this pregnancy workout was created out of my own discontentment with existing pregnancy workouts online. 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.

So I created this challenging, low impact strength workout to keep me moving throughout my second and third trimesters of pregnancy.

And it resonated with so many of you!

Here’s what other expecting moms are saying about this prenatal workout:

  • “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.
  • “Really, really enjoyed this workout! I’m 32 weeks and alternated between 5 and 8 lb. dumbbells, using whatever felt best. It has been a real challenge to stay active during my pregnancy and this workout left me feeling really encouraged so thank you!!” Quinntana R.

Get my FREE 30-Day Pregnancy Workout Plan Here. It’s 30 days of the BEST pregnancy workouts online, including this one! 

FAQs: Pregnancy Workouts

Prenatal Strength Training

What kinds of exercise are safe during pregnancy?

Exercise during pregnancy is safe for most women. If you were active before pregnancy, it’s generally safe to continue exercising during pregnancy.

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).

How do I know if an exercise is still safe for me to do as my pregnancy progresses?

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 for you to do as your pregnancy progresses.

As I mentioned above, each pregnancy is different and it depends on if this is your first, second, third or more pregnancy.

Existing conditions like diastasis recti can require pregnancy exercise modifications earlier in pregnancy.

I came into my second pregnancy with a 2-finger abdominal separation. So I started modifying exercises like planks and push ups in my second trimester to avoid “doming” or “coning” of my midsection.

Learn more about diastasis recti (or abdominal separation) and pelvic floor health in this blog post: How to Check For Diastasis Recti.

Bird Dog Exercise for a fit pregnancy

How active should I be in pregnancy? And how hard should I workout during pregnancy?

Again, every body and every pregnancy is so different: the best answer here is listen to your body.

A good rule of thumb is to imagine a scale of exertion, levels from 1 to 10. If 10 is the hardest, and 1 is the easiest, we want to stay around a level 6, and go no greater than a 7 during pregnancy workouts.

Another great tool is the ‘talk test’: you want to be able to hold a conversation with someone, without getting out of breath, for the duration of the workout.

Learn more about the benefits of exercise during pregnancy, as well as exercises that are safe for pregnancy here.

What are the best workout leggings for pregnancy?

Honestly, I never wore maternity workout leggings. But I did live in my lululemon Align Leggings

If you’re pregnant and looking for activewear to fit your growing baby bump, check out My Favorite Fit Pregnancy Products post here!

Pregnancy Cardio Workout with a chair

Advanced Pregnancy Workout: 30-Minute Full Body Prenatal Workout

Stay motivated to workout at home during pregnancy with this 30 minute full body prenatal workout.

Strength training is the name of the game during pregnancy, and this workout has it all — from squats and deadlifts, to bicep curls and tricep extensions.

Add this home workout to your prenatal exercise routine!

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

This is an advanced pregnancy workout for women who were active prior 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. 

EQUIPMENT:

A set of medium dumbbells and a bench or chair.

I recommend 5-to-15 lb dumbbells depending on your fitness level. I’m using 10 lb dumbbells in this workout video.

Of course you can always perform the weighted exercises as bodyweight exercises as well.

INSTRUCTIONS:

Follow along with the Prenatal Workout video linked at the top of this post.

This low impact, pregnancy strength workout consists of 4 circuits. Each circuit has 3 exercises that will be done in 40/30/20 second intervals. You’ll repeat each circuit x 2 sets to close it out before moving onto the next circuit.

30 minute advanced pregnancy workout

CIRCUIT 1

  • 40 seconds: Squat Curl + Squat Press
  • 30 seconds: Clean + Shoulder Press
  • 20 seconds: Isometric Squat Hold Pulse

Repeat X 2 Sets

CIRCUIT 2:

  • 40 seconds: Sumo Squat + Deadlift
  • 30 seconds: 2 Pulse Sumo Squat + ½ Bicep Curl
  • 20 seconds: Meisser Lateral Squats

Repeat X 2 Sets

CIRCUIT 3:

  • 40 seconds: 3 Seated Overhead Tricep Extensions + 1 Chair Squat
  • 30 seconds: Staggered Stance Reverse Grip Back Row
  • 20 seconds: Chair or Bench Step Ups

Repeat X 2 Sets

CIRCUIT 4:

  • 40 seconds: Modified Incline Push Ups
  • 30 seconds: Kneeling or Seated Single Arm Curl + Press
  • 20 seconds: High Knee March or Chair Taps

Repeat X 2 Sets

Get my FREE 30-Day Pregnancy Workout Plan Here. It’s 30 days of the BEST pregnancy workouts online, including this one! 

More of My Best Pregnancy Workouts

Pin this Advanced Pregnancy Workout Here

Prenatal workout for second and third trimester

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