Pregnancy Workouts What Workouts In The Event You Do When You are Pregnant


15 Minute Pregnancy Workout (Second Trimester + Third Trimester)

Video taken from the channel: Pregnancy and Postpartum TV


Pregnancy Exercises Second Trimester

Video taken from the channel: Pregnancy and Postpartum TV


Pregnancy Workouts What Women should know about exercising while Pregnant

Video taken from the channel: Kids In The House


What Workouts Should You Do When You’re Pregnant? Fitness Blender Pregnancy Workouts

Video taken from the channel: FitnessBlender


Pregnancy Exercises First Trimester (safe for all trimesters)

Video taken from the channel: Pregnancy and Postpartum TV


Exercise During Pregnancy

Video taken from the channel: Cleveland Clinic


Exercises to Do During Pregnancy: Introduction to Safe Practices

Video taken from the channel: Joslin Diabetes Center

In summary, the best thing that you can possibly do in terms of finding out what kinds of workouts are safe for you during your pregnancy, you’re going to need to talk to your doctor – and listen to your body. Take care of yourself and keep the focus on eating well and exercising properly for both your health and your baby’s best health. The foundation of a well-rounded prenatal fitness routine should include at least 150 minutes of cardiovascular activity each week and 2 to 3 days of strength training exercises that target the. If you’ve been spinning for at least six months before pregnancy, you should be able to continue as long as you tone down the workout and have your practitioner’s OK. Indoor cycling can be great exercise, as it lets you pedal at your own pace without the risk of falling or putting pressure on your ankle and knee joints.

Since practice makes perfect, prepare for the delivery room by doing squats throughout your pregnancy, too. Yes, doing squats is one exercise to do while pregnant. You can make this move a bit easier with the help of a yoga ball and the support of a wall. Simply, place a yoga ball between your back and the wall.

– Don’t endeavor to shed pounds while you’re pregnant – your child’s wellbeing starts things out, and a weight reduction arranged eating regimen and exercise design are not perfect while you’re pregnant. – Realize that both the time and the term of your exercises will should be adjusted as you advance through your pregnancy. Exercise Tips For Pregnancy. It’s advisable that an adequate amount of exercise should be carried out, and a pregnant woman stays active all through her pregnancy. Below are some tips to follow: 1. Seek the advice of your OB or perhaps your midwife. What exercises can I do?

Once you have received permission from your health care provider, you may begin an exercise routine. If you walked daily before your pregnancy, there is a good chance that you will be able to continue this for the first half of your pregnancy. Non-weight bearing exercises are often encouraged because they are tolerated.

This pregnancy ab workout is best for the first and second trimesters, as long as you feel comfortable doing it—just make sure the weight you pick isn’t too heavy (it should be under 25 pounds.) If your fitness and comfort levels allow, you can do. Bottom line: If you’re pregnant and your doctor says it’s OK, exercise is always a good choice, but it helps to weigh the pros and cons until you find a fit for you. There are also many individual circumstances and conditions that should be factored in when deciding what workouts (if any) YOU should do when YOU are pregnant.

This means that the best (and only) place to start is by talking to your doctor, which is why for us to provide specific advice or to develop a specific “pregnancy” program would not be advisable.

List of related literature:

• Safe exercises, even for women who do not exercise before pregnancy, include walking, swimming, cycling, and aerobics.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

In the second place, the several recommended types of exercise for pregnant should address all health-related physical fitness components (i.e., aerobic, resistance training, and flexibility), as well as neuromotor exercises, pelvic floor training, and preparation for birth exercises.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

Moderate exercise during pregnancy has many beneficial effects including a more positive self-image, a decrease in musculoskeletal discomforts during pregnancy, and a more rapid return to prepregnant weight after delivery (ACOG, 2016).

“Introduction to Maternity and Pediatric Nursing E-Book” by Gloria Leifer
from Introduction to Maternity and Pediatric Nursing E-Book
by Gloria Leifer
Elsevier Health Sciences, 2018

● The more vigorous exercises, especially those where some pressure is put on the pelvic floor, such as the standing squat and squat, are best left to be introduced in the second trimester when the pregnancy is more established, unless the woman is already doing them and feels fine with continuing.

“Pregnancy and Childbirth E-Book: A holistic approach to massage and bodywork” by Suzanne Yates
from Pregnancy and Childbirth E-Book: A holistic approach to massage and bodywork
by Suzanne Yates
Elsevier Health Sciences, 2010

Adding strength training, exercise intensity, and caloric expenditure to exercise guidelines in pregnancy.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

I did Pilates, yoga, and tai chi, and a lot of walking with both my pregnancies.

“Mother Daughter Wisdom” by Christiane Northrup, M.D.
from Mother Daughter Wisdom
by Christiane Northrup, M.D.
Hay House, 2006

Swimming and physical fitness during pregnancy.

“Clinical Maternal-Fetal Medicine” by Hung N. Winn, John C. Hobbins
from Clinical Maternal-Fetal Medicine
by Hung N. Winn, John C. Hobbins
Taylor & Francis, 2000

Best practice would be to offer advice on safe exercise in pregnancy and on back care and pelvic floor early in pregnancy.

“Tidy's Physiotherapy E-Book” by Stuart Porter
from Tidy’s Physiotherapy E-Book
by Stuart Porter
Elsevier Health Sciences, 2008

Gorski J. Exercise during pregnancy: maternal and fetal responses.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Aim for 30 minutes a day combined of aerobics (to get your heart pumping), strength training (to tone your muscles), and stretching (to get yourself in shape for the pregnancy to come).

“What to Expect: Before You're Expecting” by Sharon Mazel, Heidi Murkoff
from What to Expect: Before You’re Expecting
by Sharon Mazel, Heidi Murkoff
Simon & Schuster UK, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • It’s nice to stay active while pregnant but definitely have to stay safe. We think that a lot of the tips you shared should be helpful to those who are expecting.

  • I love this video. Very informative. I am doing the better posture, toning lower back videos. With squats and walking while I am pregnant. So very low impact but helps maintain a stronger back and legs for delivery and carrying my baby. All have been ok’d by my doctor.:)

  • I honestly hate working out especially being nearly 30 weeks pregnant. But I absolutely love this. It’s definitely one of the best ones I’ve been able to find and actually stick to doing everyday ❤️

  • Hi Jessica, Thank you for your great videos. I have been following you for last two months and I am really enjoying all your videos. I am currently 21 weeks and feeling great:) Love Jana

  • Currently 21 weeks and finally brave enough to try exercising so I can be healthy and hopefully make labor and delivery easier… I loved this video; it felt really good. Do you have a tip or two on how to make sure I’m not going too hard too fast? (Today I checked in after everything we did in this video but I want to make sure I’m not missing anything) thanks for the vid!!

  • Hi i’m 9 weeks now can I repeat this exercise and combine this with other exercise too. Is 45 minutes or 1 hour exercise safe for us to do so?

  • I’m currently 8 weeks pregnant:). I’m feeling bloated, tired and on and off with nausea. Thank you for this excellent workout. I feel much more relaxed and energised.

  • I just discovered that I’m pregnant.. i’m sad little bit and I’m afraid that my body will change.. these types of videos make me feel comfortable and there’s a hope that my body would not change

  • Thank you! 20 weeks pregnant with my third. Made it through it all just had to do the modification on the squat and crossed leg jump move about half way through. Burned 67 cals.

  • Thank you that was amazing. I’m all stretched out and feel that little bit fitter again. Been looking for a good exercise routine and being pregnant I don’t want to overdo any stretches but I do like this one as I can stop and start when I want to. I’ll be seeing you tomorrow for my routine exercise. ❤

  • Thank you soo much..This video so helpful relieving and refreshing..I will definitely practice on daily basis..hope these stretches help me out my back pain

  • Incorporating some moderate aerobic activity, such as walking or swimming, and some flexibility and strengthening work, like yoga, is all any pregnant woman needs. I suggest to buy this ebook, which has the best solution and delivers awesome source of info that a pregnant woman needs. This is the link-

  • Great video. I have been working out with you 2 for 4+ years now. Now that I am pregnant I have been given the okay by my doctor to continue but I also modify as needed and just really listen to my body <3 Thanks for everything!

  • I was expecting some specific workouts but this is more what I needed… before I got pregnant I was trying to loose weight and I loved the feelings of satisfaction I got from it. I guess though now isn’t the time to continue this journey. I’ll probably continue what I’ve been doing but a pre workout snack sounds like a good idea. But darn I thought you’d tell me I could ski.

  • I was exercising before getting pregnant and I am in my 7th week but I have now doing your workout. I get tired sometimes though but I don’t feel bloated with no nausea I think everything is ok with your workout

  • Omg this was first posted in 2013 it’s almost 2019 and the both of them LOOK LIKE they HAVEN’T aged at all! I give credit to their workouts. Keep up the good work guys:))))

  • just found out i am pregnant and I’ve been doing Fb booty and FB flex. wanna keep doing them until the first trimester will be over. Does anyone workout with these programs?

  • I am in 10th week pregnancy at the moment and I loved the workout:) It was the first I could do in a few weeks due to nausea and dizziness now onto the daily Kegel workout:)

  • 32.3 weeks pregnant! Found these videos after getting a bit nervous about high morning fasted blood sugar levels. This is my third workout video I’ve done by this channel and I’m feeling good!

  • I love you guys videos. When I first started loosing weight I was 215LBS now Im 172LBS. that was all within 6 months. and that was all because of your videos and of course eating healthier. But mostly you guys videos. now I’m pregnant and you guys don’t have any prenatal videos so I have to find someone so much. but I cant wait to get back into my good workouts with kelli:)

  • Im a new viewer….i have a suggestion for a video that I would love to be able to use, and not sure if there is an exercise for this but, maybe a video for women who have infertility issues. Im struggling with PCOS and not only do i need stress relieving workouts, but other methods of exercise to help bring down my prolactin level and help with other hormones that aid in getting pregnant. If you can do something like this that would be awesome! Thanks!

  • I was REALLY HOPING that this video was going to turn out to be a “Surprise! Kelli’s pregnant!” But it wasn’t and now I’m kinda sad. Haha:)

  • Ahhh thanks guys. Having got myself in tip top fitness through your videos, I was feeling a bit down about the inevitable fitness slump now I’m pregnant with my third.  But I’ve been doing your low impact routines, some of the pilates and some of the bodyweight workouts. It’s easy enough to modify anything that doesn’t feel quite right too.  Hoping to keep up some level of fitness so that the long hard slog back to peak condition post baby isn’t quite as long and hard as it was last time!

  • This video couldn’t have come at a perfect time…thank u! I also just wanted to add, I thought it was a bit funny how her good kept changing position in-between takes:)

  • I went to the doctor today and found out I had a respiratory infection, my question is, is it okay to workout when you’re ill? What types of workouts would be best or shouldn’t even be done? Thanks:)

  • Thank you so much. Really trying to keep on top of my weight gain and fitness this pregnancy and this workout was really good, especially as it included the warm up and stretches �� nameste x

  • This could not have come at a better time, guys! I am 10 weeks pregnant and I have been doing your workouts for the past 7 months. Thank you for all that you do!

  • I am 5mos pregnant as of now, I love your voice and your energy. I am also glad and willing to try your other pregnancy exercises on your youtube channel❣ Godbless us all

  • I cant wait for you to have a little Fintness Blender Baby Too cute -great advice bc I think about this all the time when and if I get pregnant!  Thanks

  • I appreciate how transgender positive this video is. As in using gender neutral pronouns the whole way through. Intentional or not it was great:)

  • I loved this video, my first pregnancy and im so happy, but definitely love to excersice. This felt good with no straining 😉 doing daily!

  • This is great advise! I taught and trained through both my babies. The first I taught up until delivery. The second was a whole different story! Huge difference in your body with each pregnancy. Don’t forget this ladies! Also, your blood pressure is higher and you tend to get dehydrated more than usual.

  • I am 15 weeks pregnant and found your workouts so comfortable for me. It helps me to keep on track but slowly and feel great everyday. Thank you

  • The only teeny-tiny problem is that most doctors know nothing about exercise and they simply forbid everything just in case) while of course mentioning that ‘generally exercise is good for you and the baby’

  • How timely:) 11 weeks pregnant and ive been trying to figure out best exercises to do! Thank you for all of this information. Love your videos

  • I’m 13 weeks pregnant I’m so excited to start this. Today is my first day of this workout. I will come back here after trying this for one week ��❤️

  • Thank you!! 21 weeks pregnant and did not think I would make it through a HIIT workout, but I did! Thank you for the modifications, I used all of them since I have had pelvic floor issues with my last 2 pregnancies. Now to keep the 5 yo and 3 yo from climbing on me during the bridges and down dog sections…

  • 14 weeks pregnant! This was my first workout back after battling terrible morning sickness the whole first trimester! Felt so good to move my body!

  • Hi! I’m 23 weeks now and your exercise made me feel really thank u so much ��. Kindly suggest me the Ideal time to do this workout?

  • Thank you so much for this video! I’m currently 14 weeks pregnant and been soooo emotional lately and exercising is one of the things i do to fight it off:) glad i got to finish this workout with you ❤

  • hi! im currently 19 weeks 6 days and i’ve been doing your workout video for my daily workouts routine. it feels great to finally found a channel that fits me and my baby so well❤️ thank you so much! and namaste to you as well ����❤️❤️

  • 26 weeks! Have done yoga here and there this pregnancy but it’s been hard with morning sickness and just overall laziness. This was a great workout that I’m going to try and tackle daily! Thank you!!

  • you have such a soothing and calming teaching voice! I love that your classes provide a perfect balance of yin and yang thank you for sharing mama

  • Thank you so much for this video! I’m currently 16 weeks into my first pregnancy, and finally stopped throwing up (10-15 times a day) this week. I wasn’t able to work out the first 15 weeks because I was so sick, so I was pretty scared I would have lost my flexibility and strength. But I didn’t! This workout felt so good! Especially since we all can’t go to the gym for pregnancy workout groups or yoga right now because of Covid19, it’s really nice to have great videos like these. Thanks again! ♥️

  • Feeling good but sluggish at 26 weeks, heat of the summer i think. This is great just to get me moving a bit since I’m really out of routine with working out!

  • Thank you for this. I keep seeing some so-called fitness experts trying to get pregnant women to run miles and do insane burpees. I find that odd. 

  • Thank you so much! You and your videos have been really helpfull during my pregnancy due to the Covid 19. Right now I’m in my last month and I have exprerience some pelvic pain during mornings mostly. Do you recommend special excercises for that area?

  • Hi Jessica, Thank you for this wonderful session. I am unable to do seated figure 4 nor the Pegion pose. My right thigh doesn’t fold enough. I am in second trimester. What is your suggestion?

  • thanks guys…I’m on to baby #2 and I’m softening a bit faster than B1…but its OK, I’ll be fine, I’m not worried cuz I’ve got these work outs to help me get back to feeling great after August, just like they did after my first baby was born!!  Woop!

  • I’m 17w 3d & This was so helpful, it helped me stretch my body so much as my muscles were stiff, I could feel myself cracking here and there going “uuuggghhh yeessss that feels good” �� I’m gonna try this at least 3 times a week, when I do have the energy ��

  • I’m in my 14 weeks and tried this workout. Gives me so much sweat and I love it. I haven’t had so much sweat since being pregnant because of my morning sickness which really sucks. Since I do workout alot before I got pregnant so I am used of sweating much. I started your workout routines yesterday, the back pain workout which by the way really eases my terrible back pain. Preparing my body and hoping to have a vaginal birth since my 1st child was born via CS. Hopefuly this time i could go in normal labor and delivery after 8yrs. Will follow more of your workout videos throughout my pregnancy. Thank you so much for sharing! ������

  • with my first I could workout until a week before.with my second I had to stop during my second trimester and was on bed rest for almost all my 3rd. just goes to show every pregnancy, woman, and baby are different

  • Jessica, thank you for doing this video! I love this workout, and it seems to have a little bit of everything. I’ve been doing it daily, and it still challenges me and I still enjoy it!

  • We are also self isolating and I desperately needed some second trimester exercises for lower back pain, this has really helped me today, thank you so much!

  • I am currently 12 weeks and all ive been told by the ob and dr is to not lay on my back during second trimester and loose the weight vest. Other than that I still do the same routines with same weights etc just not 6 days a week its now about 4.  

    Yeah I also got excited you where gunna annouce LOL  Yeah I assume even Dr aint right al the time I was just gunna listen to their advice and my body. 

    LOVE fitnessblender #lost40kilosthankstoyouguys

  • Another wonderful workout Jessica, thank you, I love you videos and they’re keeping me fit during locking and trimester 2:) take care x

  • Oh I wish I saw this 9 months ago! Guess I could start now, but I am just so pregnant ���� I was so tired/sick during that first tri I stopped all workouts.

  • I’m 18 weeks pregnant and this is maybe my 3rd workout so far during this pregnancy. I had morning sickness for a big majority of my first trimester and couldn’t bring myself to do much other than go for short walks. It felt good to do this video this morning. It wasn’t too easy but not too strenuous. Thank you!!!

  • Currently 28 weeks! And this is my first REAL work out while pregnant coz all I do is walking, because Im afraid to try it at first thinking it could harm my baby and well, pregnant ladies tend to be lazy. Haha but I will try to maintain this exercise everyday until my delivery to keep me active and healthy. Thank you so much! �� may all the pregnant ladies like me out there have a safe pregnancy and delivery! ����

  • 17 weeks pregnant and this is the first proper exercise aside from yoga and walking that I have done since becoming pregnant. Excellent short workout, will try to do these daily to keep my fitness up throughout.

  • 20 weeks�� pregnant thank you so much for sharing this work out ��️‍♀️ and hope all you pregnancy mommy have a healthy baby and safe pregnancy ��☺️

  • Hi, I just want to say thank you for all your help during my pregnancy. I’m 38 weeks pregnant tomorrow and having a planned c-section (due to placenta Previa) at 7am tomorrow. I will see you very soon for post partum exercises as soon as my belly scar allows me to. Thanks again for your help ��namaste to you and namaste to the babies

  • I’m 17 weeks now and just found your videos. I must confess I have never tought that I would like to do workouts during my pregnancy, but I am happy that I have started because I feel so much better after your workouts and my mood is better too.

  • I found your channel earlier this year for diastasis recti repair and then found out I was pregnant! I love all your videos and am glad that I can now do your prenatal workouts. I’m currently 15 weeks and 2 days with baby #3! ����

  • 25 weeks pregnant! I haven’t been keeping up with work ups as much this pregnancy but there’s never a better time to start than the present! Loved the workout! Thanks for the modifications.

  • hi! i’m 20 weeks pregnant and until now did not get back to working out since the begining of my pregnancy/ this was so good for me. thanks!

  • Really good session thank you! Very much enjoyed the tiny bit of cardio vs. the yoga stretches at the end. Really felt a lot of time was used for the yoga stretches which was great!

  • Great information! I made the mstake of not excercising at all when iwas pregnant even after my dr suggested walking for 20 min a day…either way I’m doing yalls 8 wk program currently and will have some resources for baby #2 if/when that happens but only after I consult my dr 1st:]

  • Me and my wife do it together every morning. Love it. Please make it like Emi Wong workout videos. She teaches the step first and then timer starts. This would improve the video.

  • Hi. I’m 31 weeks, 1 day. I did enjoy this video. I struggled on a couple moves like the tricep dip one and laying on my back flat was too uncomfortably but I actually felt motivated after this video which is amazing. I’m only 5ft and I’ve gained 45Ibs most of which seems to be in my stomach so working out has been such a challenge and the pain is real. Thank you for putting up this video.

  • Is it necessary to do it every day? Nothing wil happen on baby when you do this,??,im just want to make sure but i love to do the excercise routine,…

  • 19 weeks and 1 day pregnant today, was a bit lazy to exercise but tried yours today and boy did it make me sweat and feel superb! Thank you!! ��

  • This workout is the first one I’ve done in a while. I’ve had a very difficult pregnancy and I just hit my third trimester. This was an amazing work out and the variety kept me interested the entire time. Thank you!

  • I’m currently 23 weeks pregnant and have not done a work out until now. Kinda been feeling extra sad and moody due to quarantine. This workout was perfect for me and baby. I felt happier and more energized after doing it. Not only that, but it worked out and stretched all of my sore muscles. I’m looking forward to doing this daily until baby comes!!! Thank you so much for this video!

  • It’s like you read my mind! I’m currently 20 weeks pregnant and do 40 mins of kettlebell 3x a weekend 2 cardio and tone fitnessblender workouts a week! Feel fab and love it! You guys are brilliant..many thanks for all your efforts

  • Second video I watch of yours. & I really appreciate your videos! I am 18 weeks. �� saving will-power to workout more at least 4 times a week if not a day more. New mama!

  • I live in London and have done quite a few of your prenatal yoga/stretching and HIIT workouts. Really enjoyed this one, which I did this morning. 32.5 weeks into my second pregnancy and suffering from a very bad back, so had to do a couple of the modifications, but added weights for some of the exercises too, to make up for having to go easier elsewhere. Thanks for your videos, please do keep posting them my 18-month old also often likes to join in (usually by throwing herself on me or in my way!) 😉 xxx

  • Great workout! 33 weeks and made it through taking just one of the modifications. ����‍♀️��️‍♀️ Thank you for all your wonderful videos!!! You’re a lifesaver!!������