A Full Week of Pregnancy Safe Workouts

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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

deep squat
deep squat

Calf Raises x20

calf raises
calf raises

Back Kicks x20

back kicks

Tricep Dips x10

tricep dips

Bicep Curls x15

bicep curls

Shoulder Press x15

shoulder press

Wall Sit x60 seconds

wall sit

Upper Body

Shoulder Press x15

shoulder press

Bicep Curls x15

bicep curls

Tricep Kickbacks x15

tricep kickbacks
tricep kickbacks

Shoulder Front Raise x15

shoulder front raise

Tricep Dips x15

tricep dips
tricep dips

Incline Wall Push-ups x15

incline wall pushups

Abs

Side Crunch x15 each side

side crunch
side crunch

Pelvic Tilt x10 hold for 5 seconds

pelvic tilt

Side Plank x30 seconds each side

side plank

Assisted Plank x30 seconds

assisted plank

Bird-Dog x20 each leg

bird-dog
bird dog

Cat-Cow x20

cat cow
cat cow

Light Day

Brisk Walk for 30 minutes or Prenatal Yoga

Lower Body

Romanian Deadlift x12-15

romanian deadlift
romanian deadlift

Hip Thrust x12-15

hip thrust

Squats x10

squats

Step-ups x8 each leg

step ups

Back Kicks x15 each leg

back kicks

Side Kicks x15 each leg

side kicks

Front Kicks x15 each leg

front kicks

Side Lunges or Crab Walks x15 each leg

crab walk

Full Body

Rest Day

.

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