This pregnancy workout is packed with what I believe to be the best lower body exercises for a strong pregnancy and postpartum!! These exercises hit all of the major muscle groups in the lower body, the glutes, hamstrings, quadriceps, thighs, and calves! The structure and overall goal of this workout is to maintain and build muscle, plus muscular endurance!
This is a great workout for all trimesters, while of course listening to you body and adjusting where needed! *Note: to modify the glute bridge, if you don't feel comfortable on your back, you can do a hip thrust on a bench!
In this strength training workout, we will work through functional exercises that are beneficial during pregnancy, think about maintaining strength to have more energy during pregnancy, and prepare for delivery! Maintaining fitness for postpartum will help with all of the new things we will be doing as moms, things like squatting down to pick up a car seat, walking and moving with heavier loads, and pushing a stroller! Not to mention that maintaining muscle will help so much with recovery too!
20-MINUTE LOWER BODY PREGNANCY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Especially during pregnancy, it is very important to listen to your body and do what feels best!
- EXERCISE MAT
STRUCTURE
8 EXERCISES REPEATED TWICE
WORK: 45 SECONDS
REST: 20 SECONDS
REST AFTER EACH ROUND: 30 SECONDS
EXERCISE LIST
- GOBLET SQUAT WITH 3 PULSE
- KICKSTAND ROMANIAN DEADLIFT
- SWITCH SIDES
- GLUTE BRIDGE (OPTION TO DO THIS WITH A BENCH AND DO HIP THRUSTS!)
- LATERAL SQUAT
- KNEELING SQUAT
- SUMO SQUAT TO CALF RAISE
- WALL SIT WITH OPTIONAL LEG EXTENSION
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
