I'm a chocolate-loving nutritionist, pre & postnatal coach, doula and let's face it- total birth nerd 🤓. I'm here to help you cut through mommy-marketing and pinterest perfection to confidently cultivate a pregnancy and postpartum experience you totally love.
5 Pregnancy Friendly Workouts (For every trimester!)
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.
10 Low Bear to High Bear
10 Scap Slides
10 Cat Cow
Lightweight dumbbell optional for windmills.
Squat & Swing
To move through this workout, complete 9 of the first movement and 1 of the second movement, then eight of the first movement and 2 of the second movement. Continue this pattern until you complete one of the first movement and nine of the second movement.
Right then Left
10 Single Arm Kettlebell Swings, Right Arm
50′ Waiter Walk, Right Arm
10 Single Arm Kettlebell Swings, Left Arm
50′ Waiter Walk, Left Arm