At-Home Workouts For Pregnancy
When working out during pregnancy, the most basic guideline you can follow is to do what you were doing prior to your pregnancy. (Read: this is not the time to start training for your first marathon!) With that said, many women look for more variation to keep themselves motivated, or they are unable to do what they what normally prefer to do for exercise. Safety for you and your baby are the number one priority. Avoid any jumping, heavy lifting, or straining as that can increase abdominal pressure. Make sure to talk to your doctor before starting any exercise program!
15 minute At-Home Circuit Workouts
While some soon to be moms love the idea of going to classes and getting out, sometimes it is just easier to get in a quick workout at home! This is a circuit style workout, no equipment required. Repeat each circuit 3 times.
First Circuit: Mat Work
1.) Plank - hold for 30 seconds
Hold the top of a push up position. Keep your knees hips and shoulders in line. Don’t hold your breath! If this is too difficult drop to your knees.
2.) Sidelying leg lifts - 12 each leg
Lay on your side with your knees straight and legs stacked. Lift the top leg up, making sure it doesn’t come forward in front of your body. Lower back down SLOWLY, repeat.
3.) Side Planks - 30 seconds each side
The only body parts that should be touching the ground are your forearm and feet. To get into this position, lay on your side and then push up onto your forearm, lifting your hips up. Be sure to keep your torso upright and prevent yourself from rolling forward.
4.) Sumo Squats - 10 repetitions
This is the same as a regular squat, only with a very wide stance. Stand with your legs wide apart, bend into a squat sticking your butt out as if you’re going to sit in a chair.
Second Circuit: Leg Strength
1.) Calf Raises - 10 each leg, 15 if doing both legs at the same time
Stand on 1 leg, push up onto your toes lifting your heels off the ground. Repeat. If one leg at a
time is too difficult, perform a double calf raise.
2.) Wall Sits - 30-45 seconds
Lean against a wall in a squat position with your knees bent to 90 degrees. Squeeze your glute
and stomach muscles and hold this position for 30 seconds.
3.) Crab walk - 15 steps each direction
Stand in a 1/4 squat position (slight bend in the knees) and then sidestep, maintaining the squat throughout all 15 steps. Keep the toes pointed forward (no rotating toward the direction you’re stepping).
4.) Lunges - 10 each leg
Step forward into a lunge, bending as low as you feel you can. Be sure to tighten your core muscles and keep your knee in line with your ankle.
Cathlin Fitzgerald, PT, DPT, CSCS