This pregnancy strength training program helps keep you fit, strong, and energized with the best home exercises for your muscles and core.
Pregnancy—it’s that magical time when your body does a beautiful, yet occasionally bewildering transformation. While growing a tiny human is nothing short of amazing, it can also leave you feeling like a wobbly penguin who just discovered yoga.
A well-designed pregnancy strength training program can help you stay fit, build muscle, and prepare you for the demands of labor and motherhood. It also provides countless health benefits such as better joint stability, reduced back pain, improved circulation, and enhanced flexibility.
But what’s really convenient is exercising in the comfort of your own home and at a casual pace. With a focus on low-impact exercises, core stability, and full-body strength, you can stay active and energized throughout your terms.
In this article, we’ll highlight safe, effective exercises that can easily be incorporated into your daily routine. It’s also important to consult with your physician before beginning any new exercise program, and especially when you’re expecting.
Best Prenatal Workouts
Exercise during pregnancy can be a great way to stay strong, relieve discomfort, and prepare your body for labor and beyond. According to PubMed, “recent data in the scientific literature have shown that a woman’s regular physical activity during her pregnancy presents few risks and provides real benefits for the mother and child, as well as for the course of the pregnancy and birth.”
Below, we’ve compiled a list of 12 effective and gentle strength training exercises that can be easily done at home.
1. Squats
Benefits: Strengthens the legs, glutes, and core muscles while improving balance and posture.
How to Do:
- Stand with your feet shoulder-width apart.
- Lower your hips down and back as if sitting into a chair, keeping your knees behind your toes.
- Push through your heels to return to standing.
- Optionally, you can hold a light dumbbell or resistance band for added resistance.
2. Bodyweight Lunges
Benefits: Strengthens the legs, glutes, and core, improving stability and coordination.
How to Do:
- Step forward with one leg and lower your hips until both knees are at 90 degrees.
- Return to the starting position and switch legs.
- Use a wall or chair for balance if needed.
3. Wall Push-Ups
Benefits: Strengthens the chest, shoulders, and arms while being easier on the core and lower back.
How to Do:
- Stand facing a wall, place your hands on the wall at shoulder height, and walk your feet back slightly.
- Lower your chest towards the wall, keeping your body in a straight line.
- Push back to the starting position.
- Adjust the difficulty by changing the angle (further away for more challenge).
4. Glute Bridges
Benefits: Strengthens the glutes, lower back, and core.
How to Do:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Press through your heels, lifting your hips toward the ceiling.
- Hold for a few seconds at the top, then slowly lower your hips back down.
- Keep your core engaged and avoid arching your back.
5. Modified Plank
Benefits: Engages the core, shoulders, and arms while reducing pressure on the abdomen.
How to Do:
- Start on all fours with your wrists aligned under your shoulders and knees under your hips.
- Lift your knees off the floor (but keep your legs slightly bent) and hold the position, keeping your back flat.
- Focus on engaging your core and avoid letting your back sag.
6. Standing Calf Raises
Benefits: Strengthens the calves and improves ankle stability.
How to Do:
- Stand with your feet hip-width apart, holding onto a wall or chair for balance.
- Rise up onto your toes, lifting your heels off the floor.
- Lower back down slowly and repeat.
- Add resistance by holding light dumbbells in your hands if needed.
7. Bicep Curls (with Dumbbells or Resistance Bands)
Benefits: Strengthens the arms and shoulders.
How to Do:
- Hold a dumbbell or resistance band in each hand with your arms extended down by your sides.
- Bend your elbows and curl the weights towards your shoulders, keeping your elbows close to your sides.
- Lower the weights back down slowly.
8. Side-Lying Leg Lifts
Benefits: Targets the hips, outer thighs, and core.
How to Do:
- Lie on your side with your legs extended and one arm supporting your head.
- Lift the top leg toward the ceiling while keeping your body in a straight line.
- Lower the leg slowly and repeat.
- Switch sides after a set.
9. Cat Cow Stretch (for Core and Back Flexibility)
Benefits: Increases flexibility and mobility in the spine, which can help relieve pregnancy-related back discomfort.
How to Do:
- Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- Inhale as you arch your back (cow pose), lifting your chest and tailbone towards the ceiling.
- Exhale as you round your back (cat pose), tucking your chin and tailbone.
- Repeat several times in a slow, controlled manner.
10. Kegel Exercises (Pelvic Floor Exercises)
Benefits: Strengthens the pelvic floor muscles, which is important during and after pregnancy.
How to Do:
- Squeeze the muscles you would use to stop urinating and hold for a few seconds.
- Release and repeat.
- Aim for 10-15 repetitions per session.
11. Superwoman Exercise (Back Extension)
Benefits: Strengthens the lower back and glutes.
How to Do:
- Lie face down on the floor with your arms extended forward.
- Lift your arms, chest, and legs off the ground, holding for a few seconds at the top.
- Lower back down slowly and repeat.
12. Step-Ups (onto a low Step or Stairs)
Benefits: Strengthens the legs and glutes while improving balance.
How to Do:
- Step onto a sturdy box or step with one foot, bringing the other foot up to meet it.
- Step down and repeat with the other leg leading.
Tips for Safety
- Always maintain good posture and alignment during exercises.
- Avoid exercises that require lying flat on your back after the first trimester.
- If any movement feels uncomfortable or causes pain, stop and consult with your healthcare provider.
- Stay hydrated and focus on deep breathing during each exercise.
How Often Should You Exercise?
The optimal schedule for your strength training routine should focus on safety, consistency, and gradual progression. It’s generally recommended to engage in strength training 2-3 times a week, with at least one rest day between sessions to allow for recovery.
Each workout should be moderate in intensity, last around 20-30 minutes, and exercises should be adapted to accommodate changes in balance, flexibility, and body mechanics as pregnancy progresses. It’s essential to listen to your body, stay hydrated, and avoid exercises that cause discomfort.
Keep in mind that strength training can be beneficial for maintaining muscle tone, improving posture, and supporting overall health during pregnancy, but modifications may be needed depending on your individual needs and how the pregnancy progresses.
The medical and health topics covered on the PlateofGrass website have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
