30 Minute Total Body Pre-Natal Workout
If you’re pregnant or hoping to be expecting soon, you may be wondering how best to stay active while pregnant! Working out, no matter what you preferred workout style is, comes with significant benefits for both mom and baby (check it out here). This pre-natal workout targets the entire body and is great in any trimester!
While working out comes with a host of benefits during pregnancy, there’s still a lot of questions and stigma regarding staying active while expecting.
Part of the question comes with how you should workout while pregnant and specifically, what exercises to do. In your pre-natal workouts.
While I’m a firm believer in doing what you love (meaning don’t take up running if you despise it simply because it’s “good for you”), when it comes to pregnancy, the game changes a little bit.
The biggest aspect to consider when working out for pregnancy is, well, YOU! What types of exercises did you do prior to becoming pregnant? What kind of pregnancy are you currently having? And even, how do you feel on that specific day?
While staying fit and active throughout your pregnancy can reduce swelling, improve mood and help you sleep better. You definitely need to consider what kind of workout suits you best.
Being a workout find myself, I am extremely thankful that I was able to remain active and strong throughout both of my pregnancies. I maintained a 5 day workout split up until the day I gave birth and focused on strength, functional movement and pain management.
While there are lots of considerations to consider regarding your workouts depending on which trimester you’re in (check out my tips for the first, second and third trimesters), I am a firm believer in focusing on strength while pregnant.
By placing the focus on staying strong while pregnant, you’re not only reducing your pain but also preparing for labor and the demands of post-partum. If this is your second pregnancy you’ll need your strength even more so after birth because you’ll be chasing a toddler around while recovering.By placing the focus on staying strong while pregnant, you're not only reducing your pain but also preparing for labor and the demands of post-partum Click To Tweet
Staying strong n basic movements and supporting your pelvic floor is truly the best way to go about working out while pregnant.
And this pre-natal workout does just that!
This thirty minute workout is geared towards maintaining or improving strength, postural muscles and cardio- all of which are necessary in labor and as a new mom.
As I’m sure you’ve noticed, pregnancy tends to change your posture. As the baby grows your chest becomes tighter, shoulders rounded and unless you have a strong posterior chain (back of body) you end up with some low back pain.
This workout focuses both on the back of the body but also on a lot of stabilizer muscles. As I mentioned, strengthening your upper back is important to ward of postural pain but so it placing emphasis on the hips and glutes.
As you grow your pelvis changes to accommodate the baby. Keeping the glutes strong helps keep the pelvic floor strong which in turn helps post-partum recover. Not to mention, strong hips makes for a bit more comfort while walking and moving around day to day.
This pre-natal workout is great for all trimesters. It’s one I did well into my third trimester and it felt great. That said, always consider how you are feeling that day. Part of working out while expecting 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! Always listen to your body and remember to enjoy the workout. This is a circuit based workout, which is perfect for prepping for labor (a pretty big endurance event!) but there’s no need to be completely out of breath.
And the best part.. this workout can be done in less than thirty minutes! This is perfect for expecting mamas because our energy tends to fade quickly in pregnancy.
For this workout, you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site.. win!
The Full Body Pre-Natal Workout
A1. One Arm Dumbbell Row 3 sets x 10 reps
A2. Goblet Squat 3 sets x 12 reps
A3. Overhead Tricep Extension 3 sets x 15 reps
A4. Dumbbell Lunge 3 sets x 8 reps
A5. Rear Delt Fly 3 sets x 12 reps
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.
Don’t forget to pin this pre-natal full body workout!
Looking for more pre-natal fitness help? Check out 4 Exercises You Should Do While Pregnant and 10 Pregnancy Safe Exercises