DUMBBELL
EXERCISES
PREGNANCY-FRIENDLY
5
5
Full Body Workout
When Should You
Start Doing Prenatal Workouts?
Prenatal workouts may
be more necessary during
second and third trimester
as the belly expands.
Full Body Workout
What Are The
Benefits of Prenatal Workouts?
Maintaining a regular
exercise routine during
pregnancy can reduce
common aches/pains.
Full Body Workout
1
SIDE-TO-
SIDE SQUAT
Targets:
Gluteus medius, hamstrings, hips, quads,
calves and core.
2
45-DEGREE
TAP + JAB
Targets:
Total upper body
— arms, back, shoulders,
chest, biceps, triceps, abs
and core.
3
DEADLIFT
+ REAR TAP
Targets:
Posterior chain, hamstrings, glutes, core,
and lower back.
4
PRESS OUT + OVERHEAD
PRESS
Targets:
Shoulders, chest,
upper back, outer glutes
and core.
5
TRICEP
KICKBACK
Targets:
All three heads
of the tricep muscle.
Screenshot
Workout
1. Side-to-Side Squat
2. Tap + Jab
3. Deadlift + Rear Tap
4. Dumbbell Press Out
5. Tricep Kickback
DO IT:
30 seconds work, 15 seconds rest per exercise.
Full Workout
Try this
30-Minute
Workout At Home!
Full Workout
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