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.
These at-home prenatal workouts are a great alternative when you don’t have the time to drive to the gym. I hope you enjoy it.
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.
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. Yoga is recommended.
But certain poses that are safe before getting pregnant are now not safe 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 late in pregnancy.
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.
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.
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.
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.
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.
I hope you enjoy this free pregnancy workout video. My program provides you with new workouts for every trimester.
I also give you the facts you need to safely exercise when pregnant.
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.
NO commitment. No credit card required. Start today and see how we will help you.
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!