I’m back with an at-home workout–but this one looks a little different as I am currently 18 weeks pregnant! This 15 Minute Prenatal Workout is great for both the first trimester and second and also a great workout to do if you are a beginner or new to working out.
I’m in the process of getting certified to be able to safely teach prenatal workouts. I’ve learned all about the first and second trimesters and what to avoid and recently completed this workout while in my second trimester.*
*Although it is recommended that you continue to workout while pregnant and studies show that it has lots of amazing benefits, always be sure to get approval from your doctor before starting a workout routine while pregnant.
Equipment Needed:
Some space and a mat if you have a hard surface
Warm-up
Although I don’t provide one here, always be sure to properly warm-up beforehand. It’s best to start with an 8-10 minute dynamic workout like walking or jogging to really warm-up the body and joints. During pregnancy there is a decrease in fluid production in our joints, which can limit up and down movement, taking the fluid longer to warm up and lubricate the joints. so it’s important that we allow more time for our bodies to warm-up to provide a natural cushion between the joints. If walking or jogging isn’t accessible, I love doing some cat-cow stretching, marching in place beforehand, and some light jumping jacks or steps to the side.
Although it’s not recommended that we do a lot of ab work while pregnant, especially no crunches, you will notice in my descriptions of the moves below that I say to “pull the baby up and in”, this simply means that you will want to engage your transverse abdominis during each of the exercises which is our deepest and largest ab muscle and so important to strengthen while pregnant to help support our lower backs and keep us safe while working out.
Workout:
Circuit 1:
Alternating Bird Dog x 40 seconds
Works stability and core strength
Come to table top, hands under shoulders, knees under hips. Lift arm up and away. Lift leg up and away. Using opposite hand and foot, pull baby up and in, nice long neck, Hips stable and pointed down, knees under hips, tuck tail bone, touch your elbow to your knee, inhale drawing in, exhale and extend.
Double Pulse Squat x 40 seconds
Helps with pelvic floor by strengthening the glutes
Come into a normal squat position, keeping knees over ankles and legs hips distance apart, come down to a squat, pulse at the bottom, then come back up squeezing the glutes at the top.
Modified Side Plank Lifts x 40 seconds – right leg then left leg
Works abdominals and lower back
Keep your knees in line with shoulders and a long lower back, come up to a modified side plank and pull baby up and in. To advance, come to your toes.
Circuit 2
Lateral Lunge x 40 seconds
Works outer glutes, hips, and legs
Lunge to the right side first then come back up to standing, lunge to the left, then alternate.
Lunge Pulses x 40 seconds – right then left leg
Works glutes and legs
Starting in a lunge positions, bringing your back and front knees as close to a 90 degree angle as possible, pulse at the bottom and then come back up to a wider lunge. Continue for 40 secs on your right leg, then do the same thing again on your left.
Tricep Dips x 40 seconds
Works shoulders and arms
Coming to the ground on your bum with knees bent, wrists underneath your shoulders, bring your bum to a hover off the ground, bend your elbows to flex your tripes and then extend and come back up. Repeat for 40 seconds. Modify by keeping your bum on the ground.
Circuit 3
Leg Lifts x 40 seconds – right leg then left
Hip and glute strengthener
Lay flat on your side, hand on hip, keeping your hip still, exhale as you come up with your leg, engage your abs by pulling the baby up and in while also engaging your glutes, then bring leg back down. Advance by holding at top with tiny pulses.
Modified Push-ups x 40 seconds – narrow then wide
Works chest, triceps and abs
Coming down to your knees and hands in a push-up position with wrists underneath your shoulders and back flat, come down to a narrow push-up and then back up. Then switch arms to a wider position and perform a push-up. Alternate narrow then wide, keeping your abs engaged the entire time. Further modify by leaning against a wall. To advance, come up to your feet.
Speed Skaters
Fully body
Start by standing, hop your right foot laterally to the right while swinging your back leg behind you in a curtsy lunge position, keeping it at a hover above the ground while you swing and reach your left arm toward your right leg. Repeat on the other side and alternate for 40 seconds.
Here is a short video demonstrating each of the moves. Pardon the quality this time, I accidentally deleted my iMovie app 🤦♀️, but I’ll be getting a new phone soon so quality will be back to normal in a few weeks 😊.
Did you try this workout?! If so, comment below and let me know what you think.
xoxo
Marisa
