Pregnancy Workouts: Best 10 Minute Workout | Parents

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Watch as Parents shows you the best 10 minute pregnancy workout! No matter which trimester you’re in, these exercises for pregnant women will help keep you healthy throughout your entire pregnancy in just a short circuit. Start out these pregnancy exercises in a wide plie with your shoulders down and back. Using 3- to 5-pound weights, place your palms at your shoulders and do squats for 15 repetitions. Maintain good posture and wide, open knees to gain strength in your legs that will become beneficial in later trimesters when you are carrying a bigger baby. Shifting into exercises for cardio during pregnancy, you’ll want to put the weights down and bring your legs into a narrower base. For 30 seconds, pulse your body up and down by bending your knees with your arms straight out in front of you. Working out while pregnant by doing these cardio exercises will get your blood pumping, but it also helps you stay fit before labor! Shift into dead lifts with 5- to 8-pound hand weights. Hinge forward and back up at the hips for 15 repetitions, keeping your knees slightly bent so you don’t put too much stress on your body. If you get winded or tired during these pregnancy workouts, take a break. While working out is important for maintaining a healthy pregnancy, so is knowing your own body’s comfort level! Adjust your posture by leaning for bent-over rows. Bend your knees nice and deep, then pull your arms back for 15 reps. Switching back to cardio exercises, you’re going to pull a single elbow to your knee for 15 seconds before switching to the other side. Your hard-to-reach obliques are being targeted during this pregnancy workout along with your lower back. Move on to the bicep curls for 15 repetitions to tone your upper arms, then dive into bent over triceps. Bend your knees once again, bringing your arms behind you and back to the resting position. With your palms facing up, extend your hands outward and back in. Maintain strong posture during this pregnancy workout will help you to fight any slouching that your growing belly brings on. Start from the top with these exercises for round two to continue exercising while pregnant. Your complete workout is then wrapped up! Cool down with a bit of stability work. Widen your base of support and lift one leg up for two seconds, then switch to the other side. Exercising during pregnancy can be challenging, but with these workouts, pregnancy fitness becomes easier to maintain!

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20 COMMENTS

  1. Really good workout. My only complaint is that the transitions between exercises are way too quick, at least for me. I'd venture to guess that most of us don't have someone next to us who can hold our weights for the cardio portions and then hand them back to us lol – we need to set them down somewhere and then pick them up. There's not enough time to do that. Also, at the beginning of the video it says you should have some water handy – would have been nice to see her take a few quick sips in between round one and two. Instead she went right into round two with no break.

  2. I'm starting this training today. I'm 19 weeks and I want to be as healthy as possible for this pregnancy. I had severe morning sickness throughout my first trimester, which prevented me from working out. Now that I have it under control, I plan on incorporating fitness into my daily routine! I'm super excited!!

  3. Pilates, yoga, swimming, and walking are also great activities for most pregnant women, but be sure to check with your doctor first before starting any exercise program. Aim for 30 minutes of exercise most days of the week. I was taught a lot in Bio tex clinic but let me share the little that I think is important. Listen to your body, though, and don't overdo it. Even everyday tasks like scrubbing the bathroom or cleaning up after pets can become risky when you're pregnant. Exposure to toxic chemicals, lifting heavy objects, or coming in contact with bacteria can harm you and your baby. Here are some things to (hooray!) take off your to-do-list. Heavy lifting. Climbing on stepstools or ladders. Changing kitty litter (to avoid toxoplasmosis, a disease caused by a parasite which cats can carry). Using harsh chemicals. Standing for long periods of time, especially near a hot stove. We know you're eating for two. But packing on too many extra pounds may make them hard to lose later. At the same time, not gaining enough weight can put the baby at risk for a low-weight birth, a major cause of developmental problems.

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