Full Body Prenatal Strength Workout (All Trimesters)

Stay strong and prevent pregnancy discomfort with this prenatal strength workout! Safe for all trimesters, this 20-minute pregnancy workout requires only a set of dumbbells and some space. With so many benefits of staying active during pregnancy, it would be silly not to move your body! However, that doesn't mean you need to hit beast mode for any prenatal workouts. As a mom of three, I can tell you that staying active and rocking an exercise routine while pregnant means doing things you enjoy and moving your body in ways that feel good.

Prenatal Fitness Goals

When it comes to strength training while pregnant, the focus should be on the aspects below:

• To reduce pregnancy discomfort
• Help relieve stress
• Prepare for the demands of postpartum life
• To feel good!

Working out can be part of a summer self care routine but wean in slowly, don't overdo it. Always consult with your physician before starting this or any exercise or fitness program.

Why The Full Body Strength Workout Is Effective

This particular full-body prenatal strength workout uses a set of dumbbells (though resistance bands would work as well) and takes about twenty minutes. Like most pregnancy workouts, it focuses specifically on the muscles of the posterior chain. These exercises support posture changes, alleviate back pain, and keep you strong. Moreover, this twenty-minute pregnancy workout is geared towards maintaining or improving strength, postural muscles, and hitting your cardio system — all of which are necessary in labor and as a new mom. Though it may seem like an advanced pregnancy workout routine because there is the use of dumbbells, the exercises are basic and low-impact.

The Full Body Pregnancy Workout Circuit

Perform the exercises back to back for the prescribed number of repetitions. Take a long break of full recovery at the end of the circuit before jumping into the next set. Perform for a total of two to three times through.

• One Arm Dumbbell Row: 10 reps
• Goblet Squat: 12 reps
• Overhead Tricep Extension: 15 reps
• Dumbbell Lunge: 8 reps
• Rear Delt Fly: 12 reps
• Rest: 60-90 seconds x3 sets

What Size Dumbbells Should You Use?

Much of this will depend on how you're feeling that day. You want medium to heavy dumbbells, but that can vary person to person. For the bigger exercises like rows and squats, 15 pound dumbbells are great. For smaller muscle groups like rear delt fly's and tricep extensions, you'll want lighter dumbbells. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.

How To Adapt This Pregnancy-Safe Workout For Each Trimester

This full body strength workout is wonderful as is. However, each pregnancy and each day in pregnancy is different! Which means you need to be able to adapt your prenatal workouts and not be too strict on one routine. When it comes to pregnancy workouts, always consider how you feel that day. Part of mastering pregnancy workouts is understanding when to scale it back and not push yourself too far. You may need to take more breaks than you're used to — which is fine! Just because rest isn't listed doesn't mean you can't take one.

Additional modifications:

• Drink water! Don't let yourself get too thirsty in your workout.
• Alter the stance: Adjust your lunges and squats (wider, maybe not as low etc) depending on how big the belly is.
• Manage breathlessness: Keep in mind that as you near your third trimester, you'll be more breathless. This means you may need some extra rest to catch your breath in between each and every exercise.

Guidelines for Safe Prenatal Training

Get cleared by your physician before starting any exercise program or workouts, especially during pregnancy. 150 minutes of exercise each week is generally recommended for pregnant women by the American College of Obstetricians and Gynecologists. Lifting light to moderate weight (50-70% submax) during pregnancy is beneficial for bone density, muscular strength, and posture support. Low-impact, full body exercise is best for the 2nd trimester of pregnancy. Exercises with risk of falling or impact, exercises that require laying on your back, or intense twisting of the core should all be avoided. Listen to your body – it really does know best.