Working out during pregnancy is so helpful with having a healthy pregnancy. That’s why I wanted to give y’all a full week of pregnancy safe workouts. When I was pregnant staying active helped me fight fatigue, body aches, and helped me not to gain too much weight.
Another great benefit of staying fit during pregnancy is after pregnancy you can lose the baby weight faster. I was able to lose all of my baby weight by 4 weeks and I believe it was because I stayed fit during pregnancy.
Disclaimer: I get commissions for purchases made through links in this post at no extra charge to you. For any health advice I give on nutrition and weight loss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and some experience.Read the full disclosure here.
I’m not saying that everyone will be able to drop the baby weight super fast, but being healthy and fit during pregnancy will give you so many wonderful benefits.
A Full Week of Pregnancy Safe Workouts
Now here is a full week of pregnancy safe workouts that will work every part of your body.
If you don’t know how to do a certain move you can click on the title of the workout and it will jump to the section where the pictures are for it. Just want to make life easier for y’all.
I hope y’all enjoy these workouts and have a fit and healthy pregnancy!
Full Body Workout
Complete this set 1-3 times.
- Jog in place for 60 seconds
- Deep Squats x25
- Calf Raises x20
- Back Kicks x20
- Tricep Dips x10
- Bicep Curls x15
- Shoulder Press x15
- Wall Sit for 60 seconds
Upper Body Workout
Complete this set 1-3 times.
- Shoulder Press x15
- Bicep Curls x15
- Tricep Kickbacks x15
- Shoulder Front Raise x15
- Tricep Dips x15
- Incline Wall Push-ups x15
Ab Workout
Complete this set 1-3 times.
- Side Crunch x15 each side
- Pelvic Tilt x10 hold for 5 seconds each time
- Side Plank x30 seconds each side
- Assisted Plank x30 seconds
- Bird-Dog x20 each leg
- Cat-Cow x20
Light Day
Do 30 minutes of a brisk walk or do some prenatal yoga
Lower Body
Complete this set 1-3 times
- Romanian Deadlift x12-15
- Hip Thrust x12-15
- Squat x10
- Step-ups x8 each leg
- Back Kicks x15 each leg
- Side Kicks x15 each leg
- Front Kicks x15 each leg
- Side Lunge or Crab Walks x15 each leg
Full Body Workout
Complete this set 1-3 times.
- Jog in place for 60 seconds
- Deep Squats x25
- Calf Raises x20
- Back Kicks x20
- Tricep Dips x10
- Bicep Curls x15
- Shoulder Press x15
- Wall Sit for 60 seconds
Rest Day
Pregnancy Safe Workouts With Pictures
Full Body
Jog in place for 60 seconds
Deep Squat x25
Calf Raises x20
Back Kicks x20
Tricep Dips x10
Bicep Curls x15
Shoulder Press x15
Wall Sit x60 seconds
Upper Body
Shoulder Press x15
Bicep Curls x15
Tricep Kickbacks x15
Shoulder Front Raise x15
Tricep Dips x15
Incline Wall Push-ups x15
Abs
Side Crunch x15 each side
Pelvic Tilt x10 hold for 5 seconds
Side Plank x30 seconds each side
Assisted Plank x30 seconds
Bird-Dog x20 each leg
Cat-Cow x20
Light Day
Brisk Walk for 30 minutes or Prenatal Yoga
Lower Body
Romanian Deadlift x12-15
Hip Thrust x12-15
Squats x10
Step-ups x8 each leg
Back Kicks x15 each leg
Side Kicks x15 each leg
Front Kicks x15 each leg
Side Lunges or Crab Walks x15 each leg
