The Best Pregnancy Workout Routines You Can Do At Home

Next on our list of pregnancy workout routines at home is the Legs up the wall workout. This pregnancy workout routine is for women still within the first 16 weeks of pregnancy. After this time frame, experts suggest you stay off your back because of the weight of your uterus. However, if it isn’t comfortable during the first trimester, don’t engage in this workout.

To carry out this workout, lay on your back facing a wall. Then, lift your legs up onto the wall and scoot forward until your butt is as close to the wall as is comfortable. The next thing to do is keep your arms at your side or spread out, whatever feels right for you. At this point, you should feel a stretch in your hamstrings and lightness in your legs. Hang in there for anywhere from 1 minute to 10 minutes.

Reversing the effects of gravity relieves your tired feet and legs, reduces swelling, and regulates circulation.

Another exercise on our list of pregnancy workout routines at home is the standing leg swim workout.

To carry out this exercise, stand with your feet hip-width apart. Then shift weight onto your left leg so you can free up your right leg. Next, swing your right leg forward as high as possible (try to get it about parallel to the ground) and then swing it backward behind you. Also, you can use a nearby wall or chair for support if you need it. Continue this for a minute and then switch to the opposite leg for another minute.

The Hip Stretch workout is another pregnancy workout routine you can do at home. During the first 16 weeks of pregnancy,carry out this exercise on your back only. You can do it standing, using a wall or chair for balance after sixteen weeks. However, if neither option feels comfortable, simply use a foam roller to relieve your hips, glutes, and legs.

Begin by lying faceup with your knees bent and feet flat on the mat. Then, cross your left ankle over your right thigh just above your bent knee, keeping your left foot flexed. Thread your left arm through the space created by your legs and interlace fingers behind your right thigh. After this, use your arms and gently pull your right leg close to your chest while keeping your hips square. Do this for 30 seconds to a minute then repeat on your opposite leg.

Another really good workout you can do at home as a pregnant woman is the Child’s Pose.

To begin this exercise, kneel on all fours. Touch your toes together and open your knees just wider than your hips such that there is enough room to fit your belly.

Exhale, sit back, send your butt to heels and stretch your arms out in front of you, palms down. Rest your forehead to the mat and release your shoulders to the floor. Hang in there for 30 seconds to 1 minute so you can feel a release in the lower part of your back. To come up, inhale and gradually return to all fours for a few seconds before you stand up.

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The next five pregnancy workout routines we’ll talk about in this section are for periods when you don’t have the strength to exercise.

For these exercises, do a short warm-up and then carry out each exercise for one minute in order. Do the exercise for one minute on each side if it is a single-sided movement. Rest for one minute between each set you carry out. For a 25-minute workout, carry out 3 sets completely. All you need for this pregnancy workout is an exercise mat. Make sure you cool down afterward.

Remember your blood pressure drops during pregnancy, so be careful getting up and down while working out.

Here are five pregnancy workout routines at home you can do when you lack strength. They are as follows:

1. Dip With Leg Reach

First on the list of pregnancy workout routines at home for this section is the Dip with leg reach workout. Sit on your mat with your knees bent and feet on the floor. Lean back, place your hands behind your butt and lift your hips off ground. Make sure your wrists are over your shoulders, knees over your ankles, and your fingertips facing your butt.

Next, using just your arms, bend your elbows to dip hips down to the mat. Then, press back up to starting position and extend your right leg straight up while reaching left fingers to right toes. After doing these, return back to the starting position and repeat with the other leg. Continue this for one minute.

2. Hip Bridge With Stretch

Adding the Hip Bridge with Stretch workout to your pregnancy workout routines at home is a good idea.

The first thing to do is to lie faceup bending your knees, feet on the mat, arms at your sides. After you’ve done this, cross your right ankle over your left knee. As you press heels into the floor to lift your hips up, exhale. The next thing to do is to lift just high enough so that you don’t arch your low back. Finally, inhale as you lower your back down to the starting position.

Repeat this process for one minute and then switch to your other leg.

3. Squat

Squats can be a great addition for anyone looking to add to their pregnancy workout routines at home.

Begin by standing with your feet just wider than shoulder-width apart. Keeping your back straight, send your hips back and bend your knees to lower into a squat. Simultaneously bring your arms up in front of your chest for balance as you carry out the last step. Ensure that your shoulders and chest stay in an upright position. Finally, lift your back to standing and repeat for one minute.

4. Side Push-Up

Side push-ups can form part of your pregnancy workout routines at home. They’re a good addition!

Performing a push-up on your side rather than in the plank position is more comfortable for your back and belly.

The first thing to do is lay on your right side, bend your left leg in a 90-degree angle position, and rest your right leg on top. Then, place your right hand on your left side to keep your arm out of the way. After this, place your left hand on the mat in front of you between your right shoulder and elbow. Engage your core and press your left hand into the mat to lift your shoulders and torso off the mat. Gradually lower your back down to starting position.

Continue this for one minute and then repeat on the opposite side.

5. Windshield Wipers

The Windshield Wipers workout is another pregnancy workout routine you can do at home.

For this exercise, start in a forearm plank position with your feet hip-width apart. Engage your core and then step your right foot to just outside of the right side of the mat. After you have done this, step your left foot to meet it. Then, step your left foot to just outside the left side of the mat. Finally, step your right foot to meet it.

Continue to alternate for one minute.

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These last five pregnancy workout routines at home we’ll talk about in this section are for periods when you feel fired up to exercise.

For these exercises, do a quick warm-up (see above for an option). Carry out each exercise for one minute in order. For one-sided moves, do them for one minute on each side. Take a rest for 30 seconds between each set for a 25-minute workout to complete 3 sets. To carry out this exercise, all you need is an exercise mat and a set of sliders or a small towel. On a day when you feel really good, perform one set of each of all three of the workouts you see here.

1. Forearm Plank With Kick

One exercise you can do when you’re fired up for a workout is the forearm plank with kick workout. You can add it to your pregnancy workout routines at home.

To carry out this exercise, start in a forearm plank position. Engage your core and swing your right leg out to the right as far as possible. Ensure you keep your hips low and stable. Finally, return to the starting position and repeat on the opposite side.

Continue this for one minute.

2. Cross Back Lunge

The cross back lunge is a workout you can add to your pregnancy workout routines at home when you are fired up.

To begin this, stand with your feet hip-width apart. Then, place a slider under your right foot and slide your right foot behind your left on a diagonal as you bend your left knee to lower into a lunge position. After you have done this, swing your arms naturally. Press into your left heel to lift your back up to starting position.

Continue for one minute then repeat on the opposite side.

3. Plank Walk-Out With Reach

Another exercise you can add to your pregnancy workout routines at home whenever you feel very energized is the plank walk-out with reach.

Stand with your feet just wider than your hip width. Reach your hands straight up and then fold over and drop your hands to the mat. Engage your core and walk your hands to the top of the mat to plank position. Lift your right arm straight out, then left arm straight out, then walk your hands back to your feet to return to starting position.

Repeat for one minute.

The roll-in exercise is another good workout you can do when you feel fired up to exercise.

Begin in a plank position with sliders under both your feet. If you need to, you can fold up your mat for extra cushioning under your hands. Engage your core and shoot your hips up as you draw your feet in toward your hands. Finally, slide your feet back out to the starting position as you gradually lower your hips down.

Repeat these steps for one minute.

The last exercise we’ll talk about in this section is Lateral Lunge. It’s another exercise you can add to your pregnancy workout routines at home.

To begin, stand with a slider under your right foot. Then, send your hips back as you slide your right leg out to the right and bend your left leg to lower into a lateral lunge position. You’ll feel this in your inner thigh and glute. Press into your left heel to rise back up to starting position.

Continue for one minute and then repeat on the opposite side.