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Easy Home Workouts For Pregnant Women

Here are some easy home workouts for pregnant women to help move you towards a fitter you, and a healthier child! Check out more!

When you are eating for two, you should focus on eating the right quality and amount of nutrients and drinking plenty of water. But what about cravings? Well, you don’t have to deprive yourself – just eat in moderation and be happy! One thing that will help with any extra calorie intake, if any, would be this – pregnancy workouts!

Work it, mummy!
Here are some home pregnancy workouts to help move you towards a fitter and healthier pregnancy journey!

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.
Pregnant woman working out by first lying down and lifting legs to rest on fitness ball


Pregnant woman working out by lifting her hips while lying down, having her legs lifted and resting them on fitness ball


  • 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.
Pregnant woman working out with a forward lunge while supporting herself with fitness ball


Pregnant woman back to a neutral position


  • 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.
Pregnant woman working out by first holding dumbbells in both hands


Pregnant woman working out by bending her elbows with dumbbells


  • 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.
Pregnant woman working out by first lifting a dumbbell over her head


Pregnant woman working out by bringing the dumbbell down with her elbows pointing upwards


  • 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.
Pregnant woman lying on her side and supporting herself with elbow


Pregnant woman doing side planks by using her core to lift her 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.
Pregnant lady holding dumbbells and stepping up an elevated surface


Pregnant lady lifting her other foot up


  • 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.
Pregnant lady standing straight holding dumbbells in her hands


Pregnant lady lowering her knees into a squat two thirds of the way down


Do be careful and perform each pregnancy workout slowly. Stay away from fast or jerky movements as it could lead to injuries. If you prefer other types of pregnancy workouts that are outside the house, here are 4 exercises to try. Also, please consult with your doctor to check if these workouts for pregnant women work for you.

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A pregnant woman reading a book

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