Easy Pregnancy Workout Routine To Stay In Shape & Look Terrific
Posted on 08 December 2016
Fitness professionals and doctors have shown us that when you're pregnant it's in your favor (and your baby's favor) to keep moving your bump as long and as often as you can.
Depending on your fitness level, finding and sticking to a pregnancy workout routine might sound overwhelming. But staying active doesn't have to mean difficult-to-use equipment or hours in the gym (thank goodness, or we'd never workout!)
This pregnancy workout routine works all of your major muscle groups, meaning you get a quick total body workout right from the comfort of your home! Bonus: all you need is a light set of dumbbells!
Toning, tightening, and strengthening of your muscles with this routine can be done with a few sessions per week (experts recommend at least 5 x 30 minute sessions a week during pregnancy, unless otherwise recommended by your OB/GYN.)
Total Body Pregnancy Workout Routine:
1. Bicep Curls x 20
Start with feet shoulder width apart, arms holding dumbbells at sides. Bend at the elbow to curl the dumbbells towards your biceps. Lower and repeat 20 times.
2. Triceps Extensions x 20
Hold one dumbbell in both hands and fully extend your arms above your head (feet shoulder width apart.) Keeping your elbows close to your ears, lower the dumbbell behind your head until arms are bent. Extend your arms over your head and repeat 20 times.
3. Squat Pulses x 30 seconds
Start with your feet a little wider than shoulder width apart, toes pointing forward. Make sure your spine is straight and neutral. Squat until your thighs are parallel to the ground, or until you can't keep your spine straight anymore, ensuring that your knees stay behind your toes. Remember, form is more important than how deep your squat can go. Pulse up and down in this position for 30 seconds.
4. Deadlifts x 20
Start with feet shoulder-width apart, knees slightly bent. Bend at your hips, keeping your back flat, and lower dumbbells towards knees. Squeeze your glutes and return to starting position. Repeat the movement 20 times.
5. Woodchoppers x 20 (10 on each side)
Start with feed shoulder width apart and hold a dumbbell in each hand. Reach diagonally over one shoulder, engaging your core and tilting your body to fully extend your arms. Then bring the dumbbells down across your body toward the opposite knee as you lower to a squatting position. Repeat 10 times and then switch sides.
6. Planks x 30 seconds
Start on hands and toes with wrists under shoulders, your body forming a straight line. Engage your core by pulling your belly button in and up, towards your back. Hold this for 30 second. (*Note, only perform this move if you are not experiencing symptoms of diastasis recti.)
Perform this set of exercises 4 times for an intense and effective total body workout!