Are you interested in an at-home pregnancy workout that will improve your strength as well as your cardiovascular fitness?
Then keep reading!
- I will take you through a follow along 10-minute bodyweight pregnancy exercise routine that will use minimal equipment.
- The best part is you do not need any experience to get started.
So do me a favor.
Grab a comfortable pair of sneakers, a water bottle, and a timer, and let’s get started!
Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.
Ok, moving on.
Follow Along 10 Minute Bodyweight Pregnancy Workout
To do this workout you will need:
- a stepping stool
- a chair/bench/couch or table
- a timer
- a positive attitude
This workout consists of 5 different exercises that you will do for 30 seconds, followed by 15 seconds of rest.
To complete the 10 minute routine, you will need to do all 5 exercises two times.
This workout will definitely increase your heart rate and strengthen all of the major muscle groups.
Feel free to modify the workout as needed.
For example, you can perform the mountain climbers on an incline, or the push-ups against a wall.
TAKE YOUR TIME AND IF ANYTHING FEELS FUNNY OR CAUSES PAIN/DISCOMFORT- STOP!
Other Related Questions
How many minutes should a pregnant woman exercise?
According to the American College of Obstetrics and Gynecology (ACOG), 150 minutes of moderate-intensity exercise is recommended throughout your pregnancy.
This can be broken up into five, 30-minute sessions throughout the week or ten, 15-minute sessions throughout the week, etc.
However you choose to break up those 150 minutes is fine.
With that said, it is important you speak with your OBGYN or healthcare provider before engaging in any sort of exercise routine to ensure you have no medical contraindication to working out during your pregnancy.
How effective is a 10 minute workout?
A 10 minute, full-body, workout can be very effective provided you choose the right exercises.
Ideally, you should use large compound exercises that train multiple muscle groups at once.
In addition, the workout should challenge you to at least a 6/10 in intensity.
Which exercise is best for pregnant women?
There are many prenatal exercises that are great to perform during pregnancy as long as you are cleared to workout.
The best exercise depends on your goals- but here is a list of some of the best exercise you could do:
- Walking during pregnancy
- Pelvic floor exercises like the kegel exercises,
- Bodyweight exercises like the squat, modified push-up, and incline plank.
- Cardio exercises like running and stationary biking
Why should you do these exercises in pregnancy?
During pregnancy, the muscles of the pelvic floor become weakened as they accommodate your growing uterus which pushes down on these muscles due to gravity.
That’s why pelvic floor work is very important to do during pregnancy immediately postpartum.
Do your best to perform the kegel exercise throughout your pregnancy to keep these muscles nice and strong.
In addition, the squat is another great exercise for strengthening both the pelvic floor muscles and leg muscles including the glutes.
I know what your thinking, “are squats safe to perform in pregnancy?”
Yes, in fact, I have written an entire article on Squatting in Pregnancy and the many different variations you should perform based on how many weeks pregnant you are.
And for the upper body, you can do push-ups, which is the king of the upper body exercises.
It is a great exercise to build strength in your arms and lose that stubborn arm fat that doesn’t seem to go away.
For more information, check out my post on Pregnancy Push-ups [Variations for Each Trimester].
If you are not able to workout, and are on bedrest, check out my post on Working Out While on Bedrest.
How can I stay fit during pregnancy?
Staying fit during pregnancy boils down to maintaining a healthy lifestyle through nutrition and exercise.
Here are 6 tips to help keep you strong and healthy throughout your pregnancy.
1. Engage in 150 minutes of moderate-intensity exercise
As I mentioned above it is recommended that pregnant women try and get 150 minutes of exercise per week.
Remaining active during your pregnancy is a great way to stay fit, burn calories, and improve the circulation in your body.
Even if you cant do 150 minutes, do something. Something is always better than nothing!
2. Consume, real, nutrient-dense, whole foods
Eating a well-balanced diet is so important in helping you stay fit during your pregnancy.
It is the only way to provide your body with the nutrients it needs for optimal health.
In fact, I have written an entire article on The Fit Pregnancy Diet explaining in detail, the many benefits food has to offer you.
This leads me to my next point.
3. Do not eat for two
Far too often I hear people say, “I’m eating for two.”
In the first trimester, there is absolutely no reason to “eat for two.” Your baby is extremely tiny and does not require that many calories.
In the second and third trimester, you should increase your caloric intake to around 300-500 calories per day.
That is the equivalent of a snack.
4. Avoid highly processed foods
In addition to watching your caloric intake, you must try to avoid (or minimize) highly processed foods.
These foods have tons of calories, are full of sugar and do nothing for your body.
Usually an hour or so after eating these types of food, you feel hungry again.
Plus, they can increase your risk of gestational diabetes.
5. Walking throughout your pregnancy
The next way you can stay fit during your pregnancy is to walk!
Walking is one of the most underrated activities and one you should take advantage of as soon as you find out you are pregnant.
Some of the benefits of walking include:
- burning calories
- redistributing fluid in your body
- preventing a deep venous thrombosis from occurring
If you want a detailed schedule of how to start walking in pregnancy, click here.
6. Drinking plenty of water
And the easiest way you could stay fit during pregnancy is by drinking plenty of water.
Dehydration during pregnancy could lead to preterm contractions and is a very common reason for a visit to the labor and delivery triage.
The simplest way you could determine how hydrated or dehydrated you are is by looking at the color of your urine.
You want your urine to be a pale yellow color. If your urine is completely yellow you need to drink more water! If your urine is clear, ease up on that water, you may be over hydrating yourself.
Final Words on the 10 minute prenatal workout
So there you have a ten minute, prenatal exercise routine that will work out your upper body, core, and lower body.
Feel free to perform this routine throughout your pregnancy as long as your doctor says it is okay to do so!
Now I want to hear from you.
Comment below and let me know what your favorite pregnancy workout is!
Related Prenatal Workout Posts
- Pregnancy Cardio [Everything You Need to Know]
- The Best Resistance Band Pregnancy Workout
- Squatting While Pregnant
Get Started With A Free Postpartum Workout Plan To Rebuild Your Pelvic Floor, Heal Your Mommy Tummy, & Tone Your Arms & Legs!
Brittany N Robles, MD, MPH, CPT
Brittany N Robles is a full-time OBGYN, a NASM certified personal trainer, and health & fitness expert. She holds a Masters of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.
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