Hey, mamas-to-be! This quick, low-intensity workout is perfect for keeping you active, energized, and feeling strong during your pregnancy. Each movement is designed to be safe and effective, focusing on strength, mobility, and balance while being mindful of your body and baby. Grab some water, find a comfy spot, and let’s flow through this gentle, yet empowering session together.

Overview

This 10-minute workout incorporates full-body moves that focus on maintaining strength and stability throughout your pregnancy. We’ll perform low-impact exercises like squats, planks, and lunges to help keep you moving safely and effectively.

Workout Breakdown:

1. Double Pulse Squat Calf Raise
Start in a squat position, pulse twice at the bottom, then rise up onto your toes for a calf raise. This move strengthens your lower body and improves balance. Keep your core engaged and perform each rep slowly with control. Do 10-12 reps.

2. Arm Swing Squat
Add a dynamic element to your squats by swinging your arms upward as you lower into the squat. This helps engage your legs, arms, and core while keeping the movement smooth and gentle. Perform 12-15 reps.

3. Alternating Side Lunges
Step to the side and sink into a lunge, alternating sides. This move strengthens your legs, improves hip mobility, and enhances balance. Focus on slow and controlled movements. Do 10-12 reps on each side.

4. Up-Down Plank
Start in a plank position and lower one forearm to the ground at a time, then press back up onto your hands. This movement targets your core, arms, and shoulders. Modify by dropping to your knees if needed. Perform 8-10 reps.

5. Modified Push-Up
Place your knees on the ground for a modified push-up. Lower your chest towards the floor while keeping your core tight. This strengthens your upper body, particularly your chest, shoulders, and triceps. Do 8-10 reps.

6. Slow Mountain Climbers
In a plank position, slowly bring one knee towards your chest at a time. Move with control to engage your core without placing strain on your body. Perform 10-12 reps on each side.

7. Side Plank Tuck
Start in a side plank position, then bring your top knee towards your chest before extending it back out. This move strengthens your obliques and adds gentle core engagement. Modify by lowering your bottom knee to the ground for support. Do 8-10 reps per side.

8. Bird Dog
Get on all fours and extend your opposite arm and leg outwards, keeping your movements controlled. Switch sides after each rep. This exercise strengthens your back, core, and glutes, helping with stability and balance. Do 10 reps per side.

Conclusion

Congratulations, you’ve completed the 10-minute prenatal bodyweight strength workout! These exercises are perfect for keeping you active, reducing pregnancy discomfort, and preparing your body for the months ahead. Stay mindful of your body, hydrate, and enjoy the benefits of staying strong and mobile during your pregnancy journey!