Free at Home Pregnancy Workout Plan

Did you just find out you’re pregnant and curious about what modifications you need to exercise while pregnant? Or maybe you’re out of shape and want to be healthy for yourself and your little one. First, congratulations, mama; creating a family is so exciting! Working out while pregnant doesn’t have to be drastically different from your current workouts, nor does it need to be complicated to start a workout routine. Here’s all you need to know about prenatal workouts and a free two-week pregnancy exercise plan to help get you started. 

Can I Start An Exercise Program While Pregnant?

Yes, you can start an exercise program while pregnant! It is never too late to start incorporating prenatal exercise and is highly beneficial for mom and baby. An easy way to start exercising is to start walking or choose some bodyweight exercises. For a more in-depth article on the benefits of exercise and guidelines from ACOG, check out my post here.  

What Are Core Safe Prenatal Exercises?

Core safe pregnancy exercises include movements that prevent coning or doming of the abdomen. Some examples of exercises are birddogs, deadbugs, bear holds, and side plank lifts. It is typically is acceptable to keep your exercise routine the same during the first trimester without seeing signs of intolerance. However, once you reach the second trimester, you will want to start making modifications for core exercises like crunches. 

What Modifications Do I Need For Exercising Pregnant?

Modifications to your prenatal exercise program can include limiting crunches or sit-ups, avoiding laying on your stomach, decreasing exercise intensity and duration, and working out in extreme temperatures. Specific movement modifications will be different for every person. Some women can continue CrossFit-style workouts throughout their entire pregnancy while others may need to stop overhead pressing because of coning in their belly. Depending on how well someone can manage intraabdominal pressure and their pelvic floor will determine their intolerance for certain movements. 

Can I Do Squats During Pregnancy?

Yes, you can squat while pregnant. In fact, it’s an excellent exercise to do through all trimesters of pregnancy. During your third trimester of pregnancy, it is great to start adding in deep squats for mobility and preparation for labor. 

When Should a Pregnant Woman Stop Exercising?

You should stop exercising during pregnancy if your doctor has instructed you to stop or if you feel any pain/discomfort while working out. However, there is no reason you can’t exercise up until birth for most low-risk pregnancies. 

Pregnancy Workout Guide

This workout guide is perfect for all fitness levels, can be done at home, and uses minimal equipment. You will need a mat, a set of light weights, and a resistance band. There are 4 workouts per week split into an upper body, lower body, core, and total body day. They are a mixture of strength, HIIT, and posture workouts to help you build muscle, increase your heart rate, and prevent poor body mechanics throughout your pregnancy. For a free printable PDF of the workout plan, get it here. 

At Home Prenatal Workout Plan

Prenatal exercise doesn’t have to be drastically different from your current routine. With a few core exercise adjustments you can continue to get moving and stay healthy for you and your baby. I hope this workout plan helps you try a new routine or give you inspiration for a workout plan. Which workout is your favorite? Let me know in the comments. 

Prepping for postpartum exercise? Check out my two week postpartum guide here.