pregnant woman performing a dumbbell curle

Healthy Pregnancy Workout Plan (with photos) - Mumberry

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.

What muscle groups are important to exercise during pregnancy

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

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

What equipment do I need?

A pair of dumbbells are recommended.  If you don't have any weights available, you can start today with no weights .  All of the exercises in this routine will work.

Its easy to make a simple set of weights at home.   Many liquid containers with a handle found in your kitchen or laundry room such as water bottles,  tubes of laundry detergent, gallon jugs can be uses as

A yoga mat will make some of the exercises more comfortable but it is not required. 

premium training mat

Healthy Pregnancy Workout Routine

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! 

1. Squats x 20

Sculpts your butt and core.

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.

pregnant woman doing squats



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

Tones your abs

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.


pregnant woman doing side bends


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

Sculpts your butt and lower back.

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.

pregnant woman doing donkey kicks

4. Upright rows x 15

Tones your shoulders, forearms

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.

pregnant woman doing upright rows

5. Deadlifts x 20

Sculpts your butt and lower back.

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.

pregnant woman doing deadlifts

6. Plank x 30 seconds
Sculpts your abs, arms and core.

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 plank if you are not experiencing symptoms of diastasis recti.)

pregnant woman planking



Finishing Up

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

Pin It, so you don't forget it!


5 min prenatal videos

Interested in more bump-friendly workouts? Get our 5-minute Prenatal Exercise Videos for FREE! Simply join Survive & Thrive During Pregnancy - a resource library and online community.


Get free access to 8 targeted workouts (warm up, biceps, triceps, legs, back, shoulders, abs, and cool down) - all only 5 minutes each. Choose one for a quick workout, or mix and match to build your own complete workout. Simply SIGN UP for a membership to Survive & Thrive now for access to the 5-minute Prenatal Exercise Videos and many more prenatal resources!


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