Pregnancy Workout Plan
Stuck at home during the pandemic, the only thing keeping me sane was my daily runs around the neighborhood and high intensity interval training (HIIT) workouts. I had a miscarriage less than a year before I was pregnant again so I was extra paranoid about working out. My OB let me know it was totally fine (you should always check with your doctor!), but I chose to ease into it until I was in my second trimester. Before I knew it, I was back on a great workout routine. Working out consistently really helped me throughout my pregnancy and through labor and delivery (more about that in another post) both physically and mentally. I didn’t feel much discomfort during pregnancy (i.e. back pain, trouble sleeping). Working out also helped me cope with work stress - I definitely felt more relaxed and less anxious.
WALKING: Spent a lot of my first trimester feeling sick as hell. I yacked every morning, noon, and night. Easy walks around the neighborhood with my pup, King, made me feel a ton better. Started with a mile or so and extended it consistently throughout my pregnancy. By my third trimester, I was walking 3+ miles a day and doing hills/incline. I enjoyed lots of easy to moderate hikes up until the week before I gave birth.
PILATES/MELISSA WOOD HEALTH: I started pilates during quarantine when I was looking for at-home workouts and I fell in love with Melissa Wood Health. She has a great prenatal series that helps you feel like your legs and arms are staying long and lean while you are growing a huge watermelon baby, lol. She has a variety of workouts ranging from 5 minutes to 45 minutes, some using props (1 lb ankle weights, bands) or your own body weight. You can try it out for free with a 7 day trial and if you like it, you can sign up to access all of her classes for $10/month.
TONE IT UP: I found Katrina Scott’s prenatal workouts on YouTube and I am obsessed. Tone It Up workouts were reserved for days when I felt like breaking a sweat! They’re pretty challenging, but definitely doable… and so much fun. The workouts involve a lot of sculpting moves using your body weight and some props (light weights, booty bands, and resistance bands). The best part? Free 99! You can also sign up to have access to more prenatal (and other) workouts. I did it for a month and loved her Mama Tone class! Linking the free classes on YouTube.
Bump'n Body: This one is a full body workout and little less than 30 minutes. I alternated with 5 pound and 8 pound weights throughout the workout, but you can also do it with your own body weight.
Booty & Legs: This is less than 20 minutes. Same thing, you can use lightweights or use your own body weight. They also have a series with the booty band that I love.
Upper Body: This one is super quick and less than 10 minutes. I loved doing this after the booty & legs workout if I had extra time. Or on busy days I would just do this workout in between meetings.
BABYFIT BY AMY: Jackpot! A free YouTube channel with 48 prenatal workouts you can do at home. Amy is upbeat and motivating and has a variety of classes to choose from; high intensity interval training (HIIT), weight/dumbbell training, strength, core, cardio, yoga, and so much more. She even has labor inducing workouts! The HIIT, kickboxing, and cardio classes are my fave.
ALO PRENATAL YOGA: I aimed to start my day with a yoga session at least 3x a week. I found these free YouTube classes that were perfect! The one I linked is my favorite- it’s an energizing flow meant to jumpstart your morning, which I needed A LOT. And they also have another one that you can do in the evening to wind down. The instructor, Andrea Bogart, is amazing. Her voice is soooo soothing.
Hope this is helpful for mommies who are interested in working out during pregnancy. Have you tried other prenatal workouts? Please add by commenting below!