Overall, getting stronger can help prepare your body for your baby’s arrival. Research shows that people who exercise during pregnancy (following a program that is appropriate for their fitness level and pregnancy status) — including doing strength training — have a decreased risk of developing gestational diabetes, high blood pressure, and excessive weight gain, as well as fewer complications during delivery and better health for the baby following delivery. This workout created by Wells is designed to be a low-impact, full-body strength workout that is appropriate for people who are pregnant (including if you’re new to exercise or resistance training). But it’s always a good idea to get the all-clear with your doctor before starting a new fitness program if you are expecting. This workout features three sets:
Warm-Up SetStrength SupersetCircuit
As you work through the sets, remember to always listen to your body and take breaks as needed. The amount of rest you need, or how long it will take you to complete the workout may change depending on your stage of pregnancy or simply how you’re feeling that day. And that’s okay. Wells recommends having two lightweight dumbbells on hand for the workout, though if that feels too intense, all of the exercises can be done without dumbbells, too. Aim to do the workout two to three times per week if your doctor has cleared you for exercise during pregnancy, Wells says. Follow along with Wells in this video or follow the instructions for each move below.
1. Cat-Cow
Start on the floor on all fours with your knees below your hips and your hands below your shoulders. Draw your shoulder blades down and back so your spine is in a neutral position. Gently draw your ribs to your hips to engage your core. Inhale as you lift your chin and let your stomach sink to the floor. Draw shoulder blades down and back. Exhale as you press your hands and knees into the mat, draw your chin to your chest and curl your spine by drawing your stomach in. Return to neutral spine. Repeat for 30 seconds.
2. Downward-Facing Dog and Calf Pump
Start in a push-up position with both hands positioned slightly further than shoulder-width apart and feet together. Inhale and elevate your hips to create an inverted V-shape. Maintain a neutral spine and engage your core throughout. With knees slightly bent, press heels into the mat and tilt tailbone upwards. To do the calf pump, bend your left knee so that left heel comes off the floor slightly, while pressing right heel into the floor. Return to the inverted V-position. Repeat bending your right knee and pressing left heel into the floor. Alternate right and left calf pumps for 30 seconds.
Strength Superset
Do 10 reps of each exercise; and then repeat the set to complete two laps total. Take 30 seconds to rest after each set.
1. Goblet Squat
Hold a dumbbell* with both hands in front of your chest, feet on the floor positioned slightly further than shoulder-width apart. Draw your pubic bone to your belly button. (This will engage your pelvic floor.) Inhaling, bend at hips and knees, keeping knees pointed toward your toes. Bend your knees until thighs are parallel with the floor and back is a 45- to 90-degree angle to your hips. Exhaling, push through your heels and straighten knees to return to start. Do 10 reps. *You can also do this without a dumbbell.
2. Knee Push-Up
Get into a knee push-up position supporting your bodyweight in your hands (they should be positioned on the floor slightly further than shoulder-width apart) and knees (your body should form a straight diagonal line from your shoulders to your knees). While engaging your core to maintain a neutral spine, inhale and bend your elbows to lower your torso to the floor until your arms are at two 90-degree angles. Exhale and push through your chest to straighten elbows and return to the starting position. Do 10 reps.
Circuit
Do 10 reps of each exercise; and then repeat the set to complete two laps total. Take 30 seconds to rest after each set.
1. Reverse Lunge
Hold a dumbbell* in each hand with both feet on the floor shoulder-width apart. Engage your pelvic floor. Inhaling, take a big step backwards with your right foot. As your foot plants on the floor, bend both knees to 90-degrees while evenly distributing your weight between both legs. Your front knee should align with your ankle and your back knee should hover off the floor. Exhaling, straighten both knees and return to the upright starting position. Repeat the sequence by stepping backwards with your left foot. Alternate to complete 10 reps on each side. *You can also do this without dumbbells.
2. Dumbbell YTW
Hold a dumbbell in each hand in a neutral grip with palms facing inwards. Plant both feet on the floor shoulder-width apart. Hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms downward to hold the dumbbells directly below your chest. This is your starting position. Using the muscles in your shoulders and back, slowly raise dumbbells forward and upward until arms form the shape of a Y with your torso. You should feel a small squeeze in your shoulder blades. Inhaling, lower your arms to return to the starting position. Exhale and, maintaining a slight bend in your elbows, raise the dumbbells outward and upward until they are in line with your shoulders, which should resemble the shape of a T with your torso. Draw shoulder blades down and back. Inhaling, lower your arms back to the starting position. Exhaling, rotate your arms and shoulders so palms face behind you and pull dumbbells up toward your chest. Inhaling, lower arms back to the starting position. That’s one rep. Do 10 reps. *You can also do this without dumbbells.
3. Tricep Circle
Start on all fours with your knees below your hips and hands below your shoulders. Maintain a neutral spine position and draw your shoulder blades down and back. This is your starting position. Inhaling, bend your elbows to lower forearms and chest towards the mat. Exhaling, sweep your torso forwards along the mat to bring your nose past your hands. Pressing your hands into the mat and extending your arms, return to the start position. Do 10 reps.
