Pre-Natal & Beginner Workout

Posted on Monday, November 21st, 2011 at 5:21 am

Hi Everyone,


Pregnancy is a beautiful and special time in a woman’s life but I know all too well about the aches and pains that come with it.


Thankfully, exercising throughout each of my pregnancies helped me tremendously.


It made my labor and deliveries easier and I was able to bounce back quickly afterwards. 


The most important thing is to listen to your body and not push yourself to the point of exhaustion. 


Exercising should be fun and re-energizing.


Today’s workout will hopefully help you achieve just that. 


Please check with your doctor to make sure that it is safe for you to perform these exercises and then enjoy! 


Even if you’re not pregnant, this workout can be a great starting point for beginners as it is low-impact and has a nice flow to it.


You can find the workout details below.


Give it a try and let me know your thoughts:



Workout Details:


Depending on your fitness level and stage of pregnancy, perform anywhere between 8 to 20 repetitions for each exercise with your own body weight.


Remember to listen to your body and only do what is comfortable for you.


In my last trimester of pregnancy, I was performing 1 set of 15-20 repetitions, but this is highly variable and completely individual.


Here is the exercise sequence:


1. Ball Squat:  If you don’t have a stability ball, use a towel against a smooth wall.


2. Standing Hip Thrust


3. Good Morning: Hold pose for a few counts


4. Single Leg Balance:  Hold anywhere between 5 to 10 counts each then switch legs.


5. Opposite Arm/Leg Lift (Left arm/Right leg)


6. Child’s Pose: Hold position as long as comfortable.


7. Cat-Cow Stretch: Perform as many repetitions as needed.


8. Opposite Arm/Leg Lift (Right arm/Left leg)


9. Box Push-Ups: Wide Hands


10. Seated Hip Extensions


11. Lying Triceps Press-Up (left arm)


12. Side Plank Hip Raise (right side)


13. Lying Triceps Press-Up (right arm)


14. Side Plank Hip Raise (left side)


Enjoy and please leave me a comment.


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