Welcome to the pregnancy strength workout that you need to feel relaxed! This 10-minute workout is designed to help you build strength and stamina while giving you a sense of relaxation and relief. Whether you are in your first trimester or your last, these exercises can help you stay strong and in shape during your pregnancy. Each exercise focuses on a different area of your body, so you can tailor the workout to your needs. With just a few simple moves, you'll be feeling stronger, more energized, and more relaxed in no time!
Warm Up
Starting any workout routine is important, but especially important for pregnancy. Warming up not only helps to prevent injury, it also allows your body to get ready for the more intense moves that come later.
A good warm up should include some dynamic stretching and light cardio to help raise your heart rate. Here are a few exercises to help you warm up before starting your 10-minute pregnancy strength workout:
• Jogging in place: Start with a slow jog, then gradually increase the intensity of your movements as you get warmed up.
• Arm circles: Moving your arms in large circles is a great way to warm up your shoulders and arms.
• Butt kicks: Stand straight with your feet hip-width apart, and alternate kicking each leg back as if you were running in place. This will help to warm up your hips and glutes.
• High knees: Stand tall and run in place, lifting your knees as high as you can with each step. This will help to engage your core and get your heart rate up.
Squats
Start with your feet about hip-width apart, toes pointed slightly out.
Keep your chest up, shoulders back and down, and engage your abdominal muscles.
Lower yourself down into a squat, pushing your hips back and keeping your weight on your heels.
Make sure to keep your knees behind your toes and don’t let them go past them.
Once you reach the bottom of the squat, hold it for a few seconds before returning to standing.
Repeat this 10-15 times, depending on your fitness level.
Lunges
To begin, stand with your feet hip-width apart and your hands on your hips. Step one foot forward, lowering your hips until both knees form 90-degree angles. Your front thigh should be parallel to the floor and your back knee should point toward the ground. Pause, then push off your front foot to return to the starting position. Make sure to keep your core engaged and maintain good posture throughout.
Repeat the same movement on the other side for a full set. Do 10 repetitions per side for 3 sets. Focus on quality and control rather than speed or power when performing this exercise. You should feel a stretch through your hip flexors, glutes, and quads. Remember to take deep breaths as you move and enjoy the feeling of strength and stability that comes from this exercise.
Glute Bridges
For an extra challenge, you can add a weight such as a barbell or kettlebell to the bridge. To do this, place the weight across your lower abdomen and then lift it up as you lift your hips off the floor. Make sure to keep your abs engaged and do not let the weight pull you down. This version of the glute bridge can be done for 8-10 repetitions.
Side Planks
When doing side planks, focus on engaging your core and pushing your hips slightly forward. Keep your abdominal muscles engaged and breathe deeply as you hold the pose. This exercise can be modified if needed, such as propping yourself up on your elbow instead of your forearm.
By doing side planks regularly during pregnancy, you will be able to stay fit, strengthen your abdominal muscles and improve your balance. Not only that, but you will also be better prepared for labor and delivery.
Pilates Scissor
To perform Pilates Scissor, begin by lying on your back with your legs extended. Engage your core by pressing your lower back into the floor, and then lift both legs up together. Place your hands behind your head and slowly open and close your legs in a scissor-like motion. Make sure you don’t let your lower back arch off the ground.
Focus on engaging your core throughout the entire exercise, and do not rush the movement. This exercise should be done slowly and control. Aim for 12-15 repetitions, taking breaks if necessary. This is a great exercise for pregnant women as it strengthens the core without putting too much strain on the back or hips.
Cool Down
Once you've completed your 10-minute pregnancy strength workout, it's time to cool down. A cool down period is important to help your body transition from exercise to rest. Here are a few exercises that can help you cool down and feel relaxed after your workout.
To start, lie on your back with your arms at your side. Bend your knees and place your feet flat on the ground about hip-width apart. Activate your core and press through your feet as you lift your hips off the floor. Squeeze your glutes at the top and slowly lower your hips back down to ground. Perform 8-10 reps.
Hip Thrusters
Hip thrusts are a great way to strengthen the glutes, core, and hip flexors. This exercise is especially beneficial for pregnant women as it helps to increase stability in the lower back and pelvis.
To begin the exercise, sit on the ground with your feet flat on the floor. Place a dumbbell or resistance band over your hips. Push through your heels, driving your hips up towards the ceiling. Keep your core engaged and hold the position for a few seconds before returning to start. Aim for 2-3 sets of 10-15 reps.
Superman
When doing the Superman exercise, make sure that you don't arch your back too much or overextend yourself. Doing this can cause injury, so make sure to focus on using proper form. If you find that the exercise is too easy, try adding a resistance band or ankle weights to increase the intensity. This is an excellent exercise for strengthening your lower back, glutes, and hips.
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