Pregnancy Workouts at Home - Free Yoga Workout

prenatal exercise Aug 01, 2020

Pregnancy Workouts at Home

I want to share with you this 25 minute pregnancy workout at home. It's important to have access to workouts you can do in the privacy and comfort of your own home at a time you may want to be avoiding the gym.

So, let's chat a little more about what will make your at-home pregnancy workouts work for you. More importantly, how I want you to do participate in safe workouts that will continue to motivate and energise you to keep doing throughout each trimester.

Your Pregnancy Workouts at Home Need to Be

1. Safe

Safety for both you and baby is non-negotiable.

Without having an instructor right there with you to correct technique, or advise you from performing certain exercises, you MUST follow a guided video workout.

A qualified instructor know the exact movements and exercises you must avoid. They also have experience an knowledge in prescribing exercising accordingly to your week of pregnancy.

2. Effective

So while you are not pushing yourself to maximum exertion, you can still improve on your fitness level. Effective pregnancy exercises involve strengthening your core and pelvic floor muscles.

3. Designed for pregnancy

I cannot stress enough that when pregnant, you must modify your workouts to ensure they are safe for your week of pregnancy. Prenatal yoga is recommended.

But certain yoga poses that were safe before getting pregnant are now not safe when pregnant.

Related: Yoga when Pregnant >

4. Designed by a prenatal exercise specialist

Most personal trainers do not receive sufficient training when it comes to pregnant women. How you exercise in the 3rd trimester and 2nd trimester is different to how you exercise in the 1st trimester.

You must have trust in your instructor that they know what they are talking about. That they know what is safe and what is not.

Our PregActive team consists or prenatal exercise specialists, pelvic floor experts, prenatal yoga instructors and Exercises Physiologists.

5. Take into account your growing belly

As your body changes with each week of pregnancy, so must your workouts. Your growing belly starts to get in the way. Your balance is affected. You must avoid lying on your back in pregnancy after 16 weeks.

6. Keep you motivated

If you are not motivated to workout then you will likely stop exercising. While taking a break when required is fine, stopping all together is not ideal.

If you enjoy and look forward to your workouts then you will stay motivated as you focus on WHY you are exercising.

7. Adapt to each trimester

My workouts are designed for each week. If you someone gives you one workout to do for your entire pregnancy then you know it's not right. As you approach childbirth, your workouts must be modified.

8. Convenient

If you have to drive to and from the gym, battle with other members for equipment, find a parking spot; then you will start to make excuses not to go.

I like the gym, don't get me wrong. But the convenience of working out at home, in privacy, is what our members love most about our program.

9. Approved by your doctor

While most doctors I know are not experts in prenatal exercise, they are your expert when it comes to looking after you. They will know what you should, and shouldn't, be doing. So only exercise after getting their approval.

When to Stop Your Pregnancy Workout

Although there are many benefits to exercising, your current condition may prevent you from doing so for now. A normal pregnancy can quickly turn to one that needs to be monitored closely.

If a prenatal workout that contains certain movements or poses is deemed not suitable for you, then try a breathing and relaxation session. Strength training is recommended but only if you are able to do it.

My breathing techniques have helped my clients during labor.

They can also help you throughout your pregnancy when you need to de-stress, unwind and feel rejuvenated.

If you have experienced (or are currently experiencing) any of the following it may be advised not to start exercising just yet.

Speak to your doctor if you have:

1. Persistent vaginal bleeding.

2. Joint or muscle problems.

3. Heart or lung problem.

4. Severe anemia (very low iron levels in your blood).

5. Very high blood pressure.

6. Had a premature baby.

7. Serious heart disease.

8. Serious lung disease.

9. Extremely underweight.

10. A low-lying placenta (placenta praevia).

11. Cervical weakness.

Try this 15 minute Prenatal Pilates Workout

I want to share with you one of my Pilates Pregnancy Workouts to show you why Pilates is a great way to stay fit and strong throughout your pregnancy. It's only 15 minutes.

Pregnancy Workout at Home Tips

1. Be sure to warm up before exercise and cool down afterwards. Going straight into your 'working sets' is not ideal. Each class, or workout session, should include proper stretching and a thorough warm-up.

2. You should exercise on a regular basis (3-5 times a week). Having designated times to workout will keep you motivated. I recommend you exercise at least three times each week at minimum.

3. Include pelvic floor and bracing exercises in all workouts. While you may not see the immediate benefits of doing your Kegel exercises, you will in the long term. And trust me, you will be thankful you did them every week of your pregnancy.

4. Wear clothing which provides comfort and adequate support. When working out at home, you don't have to worry about anyone seeing you.

5. Comfortable workout shoes are also required. You can workout without shoes for most exercises. If you do wear shoes, make sure they are comfortable, non-slip and are well-fitted.

6. A good sports bra is vital for support.

7. Always bring a water bottle and a a towel. Yes, even at home, have your water bottle with you.

8. Exercise only to the point where you begin to get tired. Listen to your body, it will tell you when you need to slow down. Avoid getting your heart rate up too high.

9. Your center of gravity changes when you are pregnant. Be careful getting up and lying down.

10. Don't exercise outside in hot weather. You must avoid raising your body temperature too high.

11. Drink plenty of fluids before (water), during and after the class.

12. After 20 weeks of pregnancy, limit exercises on your back for long periods. Roll onto your left side if you start to feel lightheaded or unwell and tell your trainer.

13. Your blood pressure drops in the second trimester, so it is important to avoid activities that involve fast changes of position.

14. Your growing baby needs oxygen, so never exercise to the point of breathlessness.

Ready for 100+ Free Prenatal Workouts?

Along with some of the prenatal workout videos I have on this post I also want you to get free access to ALL my workouts free for 7 days. I have helped thousands of women to stay fit and strong during pregnancy and now I want to help you.

You can get access to these workouts right now just so you know how your workouts must be modified to suit your week of pregnancy.

Home Pregnancy Workout Plan

Each week, I give my PregActive members a home pregnancy workout plan that guides them on which classes and workouts to do. Here are a few tips you can follow.

1. Select Your Class or Workout

a. Select a class or home workout that you enjoy.

b. Choose the level of intensity you wish for that workout.

c. Select the duration for your workout.

d. You only need to choose one class that you would like to do for each day.

e. If you are not doing one of my workouts, please make sure your instructor is qualified to teach prenatal exercise classes.

2. Aim to exercise at least 3 - 5 days a week.

3. I also want you to perform your pelvic floor exercises daily.

4. When you need to relax, listen to my 5 minute relaxation video.

My Pregnancy Classes Include:

1. Mobility (Beginner)

2. FIT (Advanced fitness level)

3. Express (Quick workout)

4. Pilates

5. Yoga

6. Strength

Example Home Pregnancy Workout Plan

Hi, I'm Kerryn Boyle!

I hope you enjoy this free pregnancy workout video I have at the top of this page. Ready to get hundreds of free workouts? Simply sign-up below at the bottom of this post for more free workouts.

You deserve to get access to safe and effective workouts that will get you fit for birth, for each trimester and workouts that will help you to enjoy a speedier postpartum recovery.

My goal is to look after YOU as you do all you can to look after your growing baby.

You Must Have Trust in the Person Instructing Your Pregnancy Workout!

I am a Prenatal Exercise Specialist, certified yoga and Pilates instructor and a women''s health coach. I have been teaching The PregActive Method to women all around the world through my online programs as well as in-studio classes.

Now, I want to help YOU stay fit, healthy and strong. You can do this in the comfort and privacy of your home with my at-home pregnancy workouts.

Your Health Matters when pregnant! Own Your Health.

It's About Your Health and Happiness!

PregActive is all about prevention. We strive to empower you with the proven evidence-based tools, techniques and knowledge you need and deserve to enjoy a more empowered pregnancy.

We support you, as you are today, as you embark on your own personal journey to becoming a stronger mama ready to take on motherhood with a healthy and positive outlook to becoming the strongest version of YOU!

Be Strong for Pregnancy + Motherhood

My complete pregnancy health plan makes sure you enjoy ongoing strength throughout your pregnancy, a strong core as the belly grows, confidence and total body strength as you go into childbirth, lessened risk of having to experience core injury postpartum, and a stronger core connection for life.

And all this from enjoying at-home pregnancy workouts and classes you can in do in the privacy of your home.


Whether you're choosing PregActive to get pregnancy fit, prepare for birth, or for convenient at-home workouts; I'm confident PregActive will help you become a healthier, happier you. Join over 200,000 women who have viewed and worked out to my online workouts.

At-Home Workouts

My at-home prenatal workouts and classes give you the control in what style of class you would like to do. You get to choose form prenatal Yoga, Pilates, Strength, Mobility, Express to FIT. And I also have a strong focus on getting you to strengthen your pelvic floor with my guided weekly PF workouts.

And it's for You When You're a Mama

I will also help you heal your body beyond birth starting with my Core Rehab program. And when you are ready to start losing baby weight my Stronger Mama Challenge is your next step. And all this is included in your membership! Let's Get Started!

Learn More About My Online Programs

From my planning for pregnancy plan, pregnancy workouts, Core Rehab for Mamas program to my Stronger Mama Challenge; I have a program to help you be a healthy, fit and strong mama for life!

Check Out My Online Programs

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I am confident PregActive will help you just like we have already helped thousands of mamas just like you. Try PregActive for free. No commitment. No credit card required!