Pregnancy Workout Plan at Home

Brian Thompson
8 Min Read

free pregnancy workout plan

Regular exercise during pregnancy is one of the critical methods to keep you and also your baby healthy. While you have used robust workouts before the pregnancy, it doesn’t mean that the exercises are tricky or complicated during pregnancy.

The experts also agree that when you are expecting, then it becomes so crucial for you to keep moving. The people who experience this during pregnancy have less back pain and more energy and also have a smoother recovery after delivery. As per the American College of Obstetricians and Gynecologists, a person with a healthy and low-risk pregnancy needs to aim for 150 minutes of aerobic exercise per week.

pregnancy workout plan

Best & Free Pregnancy Workout Plan at Home

Being fit during pregnancy doesn’t mean a big commitment or having fancy equipment. The workout is simple and can quickly get done at home, and it is also safe to do in every trimester. The American Academy of Pediatrics also says that those who don’t exercise may consider starting with moderate walking or swimming, yoga, or pilates. Also, the movements which are presented here are the best method to get moving at the starting level.

You need to ensure you do the moves, and for the best results, you have to do the workout regularly. Also, always check with your parental care provider before you start this exercise program. Check out this guide till the end to know the pregnancy exercise for every trimester for better health.


In this workout, you have to stand parallel to the back of the sturdy chain along with the hand that is closest to the chair resting on it, and the feet need to be similar and hip distance apart. Now, pull your belly button up and in with the toes and knees turned out at 45 degrees. Bend your knees low, er your torso as much as you can, and keep your back straight. Now, you have to straighten your legs to return to the starting position and then simply repeat the reps.

Side Lying Inner and Outer Thigh

You have to lie on your right side, and your head needs to have the support of your forearm, Your right leg needs to be bent at 45 degrees mode, and your left leg needs to be straight. You have to place your opposite arm on the floor for stability. Lift the left leg about the hip height and then repeat the reps.

Now, you have to bend your left knee and then rest it on the top of the pillow for support. Straighten your right leg and lift as much as you can for the reps. Switch the sides and repeat the reps.


You have to get down on your knees and hand and put the wrist directly under your shoulders. Your body should form a straight line when you raise your knees and extend your legs behind you. Apart from that, avoid letting your belly drop or bending your back. Work your way up to five breaths by holding for one or two of them. It will also strengthen your back, arms, and core.

Curl and Lift

You have to sit on the edge of the sturdy chair along with your straight back; feet need to be on flow, and arms need to be at your sides. You have to hold 5 to 8 pounds of weight in each hand, and your palms need to face your body. Bend your elbows so that your arms will form a 90 degree angle. Now, keep your elbows bent and lift the weights to the height of your shoulder. You have to lower your arms to the sides and then straighten to return to the starting position and then repeat for reps.

One Arm Row

To use a sturdy chair, you need to place your right knee on the seat and left foot on the floor. Bend forward with the back, which needs to be parallel to the floor, and then place your right hand on the seat. You have to hold a 5 to 8-pound weight in your left hand, and your arms need to be extended down and in your shoulder line and palm facing in.

Bend your left elbow up so that your arm will form a 90-degree angle. You have to hold and then get back to the starting position, and then you have to repeat the reps and then switch sides.

Final Verdict

Above, we have shared some of the free pregnancy workout plan at home. If you are pregnant, then you can try this plan to keep you and your baby healthy and secure. You must try these exercises during your pregnancy and share your feedback with us. Share this guide with your friends or family who need this free pregnancy workout plan.


In Which Month Should I Start Exercise During Pregnancy?

you can begin to do exercise whenever you want during pregnancy. If you don’t know the exercise, then you can start doing the 10 minutes at a time or build up to 30 to 40 minutes. Also, you need to avoid contact sports like boxing, rugby, or football and also the sports where you could fall, like horse riding or climbing.

Can I Run When Pregnant?

You have to keep your regular daily physical activity or exercise for as long as you can until you feel uncomfortable. Exercise is not harmful to your baby, and it is proven that active women are less likely to experience problems in later pregnancy and labor as well.

What Exercise Should I Avoid When Pregnant?

Any exercise that causes mild abdominal trauma, like activities that include jarring motions or rapid change in direction. Activities that need extensive jumping, skipping, bouncing, or hopping. Also, deep knee bends, full sit-ups, double leg raises, straight leg toe touches, and bouncing while stretching need to be avoided during pregnancy.

What Exercise is Safe in the First Trimester?

Experts agree that walking, swimming, and water workouts are safe and accurate exercises during pregnancy. The brisk walking gives the total workout to your body, and it is accessible on the joints and muscles. Swimming uses lots of body muscles, and the water supports your weight so that you will avoid injury and muscle strain as well.

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Brian Thompson, is a specialist in mental well-being. He helps people feel better emotionally and mentally. He is really good at listening and understanding people problems. He knows that taking care of your mental health is super important, just like taking care of your body. He also writes easy-to-read blogs at about mental well-being. His goal is to give you tips and advice on how to manage stress, anxiety, and other tough feelings. He likes to talk to people about mental health. He does workshops in the community, spreading the message about why it's so important to take care of your mental well-being.
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