Tired of trying to modify workouts for pregnancy? Or maybe you’re not even sure where to start! Well, look no further babe because we got you! Here are five of my FAVORITE pregnancy friendly workouts for any trimester. These workouts are are short, sweet, and sweaty, and they can be easily completed at home.
Women who continue strength-bearing exercise through pregnancy have been shown to have shorter, less complicated labors (1). Because of the physical and mental intensity of birth, it’s important to support your body with nourishing foods, plenty of water, and intentional exercise. This will positively impact your ability to labor, deliver and recover how you choose!
For the workouts, you’ll need a pair of dumbbells or a weight of your choice. I often use my homemade weight training bag (lovingly called a fitness sausage). A fitness sausage is made from an old innertube and filled with sand. The ends are secured with zip ties and fun colored duct tape. The ends become the perfect handles for deadlifts, bent over rows and cleans.
These workouts are safe for any trimester as long as you pay close attention to how you’re feeling. If you’re in pain, leaking fluid (urine or amniotic), or can’t catch your breath that’s your cue to slow down or stop. Also, it’s always a good idea to check with your provider to make sure you’re cleared to exercise.
Pregnancy Friendly Workouts
For Any Trimester!
Push & Pull
:20 Work and :10 Rest
Odd Rounds: Elevated Push-Up
Even Rounds: Bent Over Row
I highly recommend using an interval timer or tabata timer for this workout! I like the app Intervals Pro. It’s free and you can create a variety of interval timers.
- 2 medium dumbbells, kettlebells, or one weight bag.
- Elevate the pushups on a bench, chair or stairs.