Easy Home Workouts For Pregnant Women

Pregnancy workout for the upper body

• Abs
  Avoid crunches and sit-ups. Instead, lie with your back on an exercise mat and place your feet on top of an exercise ball. Keep your palms flat on the ground for stability. Gently lift your hips off the floor as you engage your core. Keep your hips in line with your feet and be careful not to overarch your back.

• Chest
  Get on your knees and press an exercise ball against a wall. Slowly push yourself away from it to work on your chest area.

• Biceps
  Stand and hold a dumbbell in each hand. Your palms should face away from your thighs. Bend your elbows to perform a bicep curl. Alternate your arms or work on both biceps at the same time.

• Triceps
  Sit and hold a dumbbell in one hand. Straighten the arm overhead and it should be in line with the same-side shoulder. Bend your arm (elbow pointing to the ceiling) and bring the dumbbell down to the back of your neck. Alternate the arms.

• Side planks
  Lie on your side and rest on your elbow. Engage your core to lift your hips so your body forms a straight line through your feet. If this is too challenging, rest your knees on the floor and lift your hips.

Pregnancy workout for the lower body

• Step-ups
  Hold a dumbbell in each hand, and then step up onto a box or bench that is about mid-shin high, and step back down. Alternate your legs for each rep.

• Squats
  Hold a dumbbell in front of you with both hands. Bend your knees to lower into a squat. As your pelvic ligaments are looser, it is important not to squat all the way down. Aim to reach about two-thirds of the way down, then engage your glutes to get back to a standing position.