At home full body prenatal workout

by Kim on April 17, 2014

Hey guys! Comin atcha today with a prenatal workout. I did this bad boy last night and my legs can still remember it veeery well.

prenatal workout
First, here’s my take on prenatal workouts in general.

Ladies who are pretty fit pre-pregnancy might see the word “prenatal” in a workout and think “easy.” I think that sucks–and it doesn’t have to be that way. As long as they have the thumbs-up from their doctors, preggos can still bring it in the gym (to an extent). My doctor told me I should be working out moderately for 150 minutes a week!

Obviously, we preggos can’t lay on our stomachs, so things like swimmers and back extensions are out. Some recommend avoiding the supine position (laying on your back) because of the potential to restrict blood flow to both mom and baby, but really, that doesn’t apply to a lot of women, and if it did, you would know. Dizziness is the big signal–if you feel light-headed (really, ever during a workout), that’s your cue to ease up.

And don’t let anyone tell you you shouldn’t work your core/abs while pregnant. What do you think is holding all that baby up?


Well, that’s not a lotta baby yet. But it will be.

I’ve been disappointed with some of the prenatal workouts I’ve found online because many of them are just modifications of regular workouts.

Personally, I don’t think that a prenatal workout is just a dumbed-down regular workout. There are specific exercises that women should do more of while pregnant, to set themselves up for a successful labor and easier postpartum recovery. For example, the glutes are very important for supporting the pelvic floor during pregnancy, so squats are where it’s at for preggos.

(As someone who didn’t realize this during my first pregnancy and paid the price: truuuuust me!)

Anyway, that’s enough soap-boxing for now. Here’s the workout!

*As always, get the OK from your doc before starting any new exercise program.

What you need: a chair (or other support) and set of handweights. (2-10 lbs – I use 5.)


30 sec. each:

Arm windmills

Jog or march in place

Half burpees

–From a wide standing position, squat down into a sumo squat and place your hands on the floor between your feet. Then, kick or step your feet back into a plank position. Jump or step back into the squat position and stand up (optional: jump up).


Circuit 1: Legs & Glutes

Forward lungesx15 per leg (hold support if needed)

Pulse lunges – get into lunge position and pulse slowly (down an inch, up an inch) – 10 pulses each leg, x3 rounds

Supported deep squats – (video demo) – x15

Knees and feet pointing slightly out. Squeeeeeze the glutes on the way up! Don’t cling to the chair–just hold lightly for balance.


Supported deep squats to tip-toes x15

Pause at the top and kegel up!


Small glute pulsesx20 per leg

Holding your chair for support, lift one leg behind you while you lean forward slightly. Find a height that feels comfortable (no higher than parallel to the floor) and allows you to target your glutes. Small leg pulses upward (1 inch up, 1 inch down), powered entirely by the glutes.


Rest 30 sec.

Circuit 2: Arms

Posture curls x20

Fit21Plies to overhead pressx20


Romanian deadlifts to arm fliesx20

Keep back straight during deadlifts. Squeeze shoulder blades together during flies.


Bent over tricep extensionsx20

Slow and controlled (no swinging!).


Bent over tricep extension pulsesx10

Hold extension at its highest point behind you and pulse upward.

Rest30 sec.

Circuit 3: Core and Pelvic Floor

Plank30 sec.

Elbows or hands! (Elbows if you can.)

Leg slides x20

Either prop yourself on your elbows or put a stack pillows behind you for support. Slowly slide heels away from your body, engaging core.


Heel drops x10

Hold legs at 90 degrees, then tap heels to the floor, engaging core.


Inner thigh squeezesx20

Fold a pillow in half and place it between your legs. Prop yourself on your elbows with your legs at 90 degrees, heels together and knees apart. Slowly squeeze the pillow in and out, engaging your pelvic floor.

Pelvis lifts with kegelsx10

Place feet on the floor, still holding the pillow between your thighs. Lift and lower the pelvis, kegeling as you lift. Hold briefly at the top before going back down.


Abdominal breathing30 sec.

On the exhale: Kegel up and squeeze in your abs. Think about the breath rising like an elevator from pelvic floor to chest. Hold briefly at the top.

On the inhale: Release kegels/abs, down the elevator.


Deep squat posehold for 5 deep breaths

On the exhale: Kegel and squeeze glutes.

On the inhale: Release kegels/glutes.


P.S. You can’t imagine how excited I am to have a picture of me in that position on the internet!! :) Anything for you guys.

As with most workouts, you dictate how hard or easy this ends up being based on how well you monitor your form and use your breath. That boring stuff is so important!

Enjoy :)




{ 17 comments… read them below or add one }

Rachel December 6, 2015 at 8:47 am

This was such a great and simple at home workout– it took me a little over 30 minutes.


Ariel Bennett April 13, 2015 at 9:50 pm

hi! How often should these workouts be done? Every other day, or are they okay to do everyday?


Kim April 15, 2015 at 2:55 pm

This one isn’t super intense, so it’s ok to do it on back-to-back days if you’re feeling good, but I wouldn’t recommend working out every day in general. Your body needs rest days to recover and to improve! :)


SARAH April 8, 2015 at 7:13 am

Hello! Do you know how many calories this workout burns by chance?


Kim April 10, 2015 at 3:15 pm

I’m not sure, sorry! :/


Marielle October 27, 2014 at 12:56 pm

I love this workout! Will try it at home this week :)
Marielle recently posted…14 Weeks Pregnancy UpdateMy Profile


Sarah @ Sweet Miles April 18, 2014 at 1:36 pm

I just found your blog! LOVE! Seriously cracking up at your last pic, you’re hilarious :) This post really was so helpful though, I wish I had found it to show to my sister in law!! Oh well, I’ll bookmark it for me one day ;)
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Kim April 29, 2014 at 10:05 am

Thanks for stopping by Sarah!! :)


Alysia @ Slim Sanity April 17, 2014 at 5:47 pm

You look SOO great!! :)
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Lindsey I April 17, 2014 at 4:51 pm

Looks great! really like what I am seeing for circuit 3 especially! :) Thanks for a great post!


Jessica April 17, 2014 at 3:35 pm

Where did you get your work out maternity top?!?!


Kim April 17, 2014 at 3:38 pm

Target! It’s not maternity, just billowy. :) Probably won’t fit me forever, but it’s working great for now!


Tawny April 17, 2014 at 2:57 pm

I love this so much! I will have to try this for sure especially after all this Easter candy calling my name ;)
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Katie April 17, 2014 at 2:06 pm

FORM! You did a great job, I want to cry when I watch most people do tricep extensions, elbows should pump up and down, just bend and straighten :) Not that you didn’t know that!
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Kim April 17, 2014 at 2:21 pm

Part of the problem might be that people sometimes think they’re going higher than they are. I sure did, before I saw pictures of myself doing those. :)


Jenny April 17, 2014 at 12:43 pm

This is wonderful and very well demonstrated :) Nice!


Kim April 17, 2014 at 1:25 pm

Complete with my signature atrocious photography! haha — but thanks!


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