Use this full-body pregnancy workout to stay strong and prevent pregnancy discomfort in the second trimester! This prenatal workout is best done in the second trimester when you have a bit more energy but is safe for all trimesters. All you need is a set of dumbbells and 20-minutes!
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 pregnancy workouts.
As a Certified Strength & Conditioning Specialist, 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.
Of course, it also means focusing on the main goals of a fit pregnancy:
- to reduce pregnancy discomforts
- help relieve stress
- prepare for the demands of postpartum life
- to feel good!
Why The Workout Is Effective
This particular full-body prenatal 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 seems like an advanced pregnancy workout because there is the use of dumbbells, the exercises are basic and low-impact.
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 mere 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.
How To Adapt This Pregnancy-Safe Workout
This pregnancy workout is wonderful as is. However, each pregnancy and each day in pregnancy is different!
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 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.
|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|
This prenatal workout is done as a circuit.
Thus, 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.
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.