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Workouts, recipes, health, and pregnancy tips for your healthiest pregnancy

Healthy Pregnancy Workout Plan (with photos) - Mumberry

Posted on 31 October 2016

If you're pregnant AND new to the fitness game, finding a healthy pregnancy workout plan can feel a little more difficult than it should. With so many different sources giving you contradicting information on what's safe for you and your baby, figuring out what's true and what's myth becomes a nightmare.

The good news is that it doesn't have to be hard! There are plenty of safe, easy to follow exercises and routines that allow you to create the perfect pregnancy workout plan.

This pregnancy workout plan targets your butt and your core (both of which are needed to help with pushing during labor), with 6 simple moves.

These moves will leave your important muscle groups strong and toned, and help you bounce back faster after pregnancy.

We'll walk you through all the moves in this post, and you can even use our printable workout guide to take with you to the gym! 

Grab a 5 to 8 lb set of dumbbells and get moving.

1. Squats x 20

pregnant woman doing squats

 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. Slowly straighten your legs until you are back in the starting position.


2. Side bends x 30 (15 on each side)

pregnant woman doing side bends

 Start with feet shoulder width apart, holding your dumbbells at your sides. Keeping your core tight and spine straight, lean at the waist, reaching dumbbell towards your knee. Return to standing position and repeat the movement on the other side.


3. Donkey kicks x 30 (15 on each side)

pregnant woman doing donkey kicks


Start on your hands and knees, wrists aligned under shoulders and knees stacked under hips. Keeping your right leg bent at the knee and foot flexed, raise your leg parallel to the floor. Squeeze your glutes and hold for a count. Lower back to the starting position and repeat.


4. Upright rows x 15

pregnant woman doing upright rows

Begin with feet shoulder-width apart, arms hanging down in front of you, palms facing in. Slowly pull the dumbbells up towards your chest, keeping elbows higher than forearms. Lower to starting position and repeat.


5. Deadlifts x 20

pregnant woman doing deadlifts

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.


6. Plank x 30 seconds

pregnant woman planking


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.)

Repeat this series 3-4 times, 3 days a week for maximum results! Tag us in your workout on Instagram (@mumberryfit) by using the hashtag #mumswhomove.

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