PREGNANT WOMEN’S WORKOUT PROGRAM

Stay active and healthy during pregnancy with this gentle workout program for pregnant women, featuring safe exercises like resistance band rows and prenatal yoga stretches.

Workout Program for Pregnant Women

Note

Program Overview

  • Workout Frequency
  • Duration
  • Focus
  • Rest Days
  • Equipment Needed

Warm-Up (5-10 minutes)

  • Walking or Light Cardio
  • Dynamic Stretching

Workout Program

1. Cat-Cow Stretch (Core and Back)

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

2. Bodyweight Squats

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

3. Wall Push-Ups

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

4. Seated Shoulder Press (Dumbbells)

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

5. Glute Bridges

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

6. Side-Lying Leg Lifts

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

7. Bird-Dog (Core and Back)

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

8. Pelvic Tilts

  • Target Muscles
  • Sets/Reps
  • How to Perform
  • Pro Tip
  • Common Mistake

Cool-Down (5-10 minutes)

  • Gentle Stretching
  • Deep Breathing

Pro Tips for Success

  • Listen to Your Body
  • Stay Hydrated
  • Avoid Lying Flat on Your Back After the First Trimester
  • Focus on Balance and Stability
  • Engage Your Core and Pelvic Floor

Common Mistakes to Avoid:

  • Overexertion
  • Skipping Warm-Ups and Cool-Downs
  • Ignoring Posture
  • Holding Your Breath

Related posts

Full Body Workout Program for Beginners at Gym

Full-Body Suspension Straps Bodybuilding Program for Beginners

Full-Body Resistance Band Bodybuilding Program for Beginners