Full Body Prenatal Strength Workout

Stay strong and prevent pregnancy discomfort with this prenatal strength workout! Safe for all trimesters, this 20-minute pregnancy workout requires only a set of dumbbells and some space.

With so many benefits of staying active during pregnancy, it would be silly not to move your body!

However, that doesn't mean you need to hit beast mode for any prenatal workouts.

As a Certified Personal Trainer, I can tell you that staying active and rocking an exercise routine while pregnant means doing things you enjoy and moving your body in ways that feel good.

Why The Full Body Strength Workout Is Effective

This particular full-body prenatal strength workout uses a set of dumbbells (though resistance bands would work as well) and takes about twenty minutes.

Like most of my pregnancy workouts, it focuses specifically on muscles of the posterior chain. These exercises (and strength training while pregnant) support posture changes, alleviate back pain, and keep you strong (though safe ab exercises for pregnancy help too!).

Moreover, this twenty-minute pregnancy workout is geared towards maintaining or improving strength, postural muscles, and hitting your cardio system- all of which are necessary in labor and as a new mom.

Though it may seem like an advanced pregnancy workout routine because there is the use of dumbbells, the exercises are basic and low-impact.

The Full Body Pregnancy Workout

One Arm Dumbbell Row	10 reps
Goblet Squat	12 reps
Overhead Tricep Extension	15 reps
Dumbbell Lunge	8 reps
Rear Delt Fly	12 reps
Rest	60-90 seconds x3 sets

How to perform the workout:

Perform the exercises back to back for the prescribed number of repetitions. Take a long break of full recovery at the end of the circuit before jumping into the next set. Perform for a total of two to three times through.

Keep in mind that as you near your third trimester you'll be more breathless. This means you may need some extra rest to catch your breath in between each and every exercise.

Scroll down for a breakdown of each exercise.

What Size Dumbbells Should You Use?

Much of this will depend on how you're feeling that day. You want medium to heavy dumbbells but that can vary person to person.

For the bigger exercises like rows and squats, 15 pound dumbbells are great.

For smaller muscle groups like rear delt fly's and tricep extensions, you'll want lighter dumbbells.

How To Adapt This Pregnancy-Safe Workout For Each Trimester

This full body strength workout is wonderful as is. However, each pregnancy and each day in pregnancy is different! Which means you need to be able to adapt your prenatal workouts and not betoo strict on one routine.

For more ideas on how best to work out during each trimester, check out the resources below:

• staying fit in the first trimester, what you need to know
• a guide to fitness in the third trimester
• third trimester fitness, how to do it
• 2nd trimester pregnancy workout
• 10 pregnancy-safe exercises
• 4 must-do pregnancy exercises
• hip exercises for pregnancy

This pregnancy strength workout is safe for all trimesters. That said, as the belly grows you may need to adjust. When it comes to pregnancy workouts, always consider how you feel that day.

Part of mastering pregnancy workouts is understanding when to scale it back and not push yourself too far.

You may need to take more breaks than you're used to- which is fine! Just because rest isn't listed doesn't mean you can't take one.

Drink water! Don't let yourself get too thirsty in your workout.

Alter the stance of your lunges and squats (wider, maybe not as low etc) depending on how big the belly is.

How To Perform The Exercises

Below you'll find a breakdown of each exercise and how to perform it with proper form.

1 Arm Dumbbell Row

1. Come into a supported position with one knee and the same side hand on a bench. Your other leg out to the side for support. Keep your back flat.
2. The other arm straight down from the shoulder holding a dumbbell.
3. Row the dumbbell up toward your hip using the back muscles.
4. Pause and reverse the movement.

The bigger the belly is the wider you'll want your supporting leg to be and the more core engagement you need.

Goblet Squat

1. Take the feet hip width apart or further.
2. Keep the heels on the floor as you sink the weight back and down.
3. Aim to touch your elbows to your knees.
4. Push through the feet into the starting position.

As baby grows you'll need to widen your stance.

Tricep Extensions

1. Standing upright with feet under the shoulders or in a staggard stance, hold a dumbbell with both hands behind your head with your elbows bent.
2. Using both arms, extend the elbows to bring the dumbbell up overhead. Pause and return it to the start position.

This can be done standing upright with a dumbbell or bentover with a resistance band anchored like below.

Dumbbell Lunge

1. Stagger your legs so that you're stable while holding the dummbells by your side.
2. Sinke the back knee toward the floor while keeping the front heel on the ground.
3. Pause and push back to the top (you can step in if you like so that feet are together).

Make sure you're having a "good balance day". As your center of gravity shifts it can be tricky to balance in the lunge position.

If this is the case, skip the weights and use a chair or table to maintain your balance as you perform the prental lunges.

Rear Delt Fly

1. Hold very light dumbbells at your sides with the knees slightly bent and hinge forward slightly pushing your bum back.
2. Keep the palms facing each other as you open up the arms as if you're hugging a tree. Keep the neck neutral.
3. Pause briefly and return them back to the starting position.

Body Changes In Pregnancy & How To Train For Them

Most common in pregnancy are postural changes! Most women develop rounded shoulders and a swayed lower back from the growing baby.

These changes are completely normal but they can cause back pain.

Plus, as you grow your pelvis changes to accommodate the baby.

Which is why is more important than ever to use movement to help reduce some of the aches and pains of pregnany.

Keeping the glutes strong helps keep the pelvic floor strong which in turn helps post-partum recovery (here are the best hip exercises for pregnancy).

Not to mention, strong hips make for a bit more comfort while walking and moving around day to day.

However, strong hips go hand in and hand with mobile hips especially when it comes to less back pain during the postpartum period.

Likewise, focusing on keeping the muscles of the upper back and shoulders strong can help alleviate pain too.

Strong hips and back strength are the focus of great pregnancy workouts.

Frequently Asked Questions About Prenatal Strength Training

Other Helpful Pregnancy Tips

• ab exercises in pregnancy
• How to self test for diastasis at home
• The best pregnancy snacks
• Breastfeeding snacks to boost milk supply

Don't forget to pin this second-trimester pregnancy workout!

Because this total body pregnancy workout uses dumbbells it can be seen as "an advanced" pregnancy workout. However, the exercises themselves are beginner in nature!

Stay fit and strong during your pregnancy by having an active fitness routine! There's no one size fits all when it comes to pregnancy workouts.

If you need a bit more guidance, tweaks, and tips, follow along with my existing pregnancy workouts online on my YouTube channel. These follow along pregnancy workout videos are low impact and require minimal equipment.