Feel strong, confident, and connected to your body during pregnancy—right from your living room.
Pregnancy is a beautiful, transformative time—but it can also feel overwhelming, especially when it comes to exercise. You may be asking: What’s safe? What should I avoid? How do I stay active with everything going on?
The good news? You don’t need fancy equipment or a gym membership to move your body in a way that supports both you and your growing baby. As a certified pre & postnatal coach, I’m here to help you move confidently through every trimester with safe, effective, feel-good workouts you can do at home.
Benefits of Staying Active During Pregnancy
Before we dive into the workouts, here’s why movement matters during pregnancy:
- Reduces aches and pains (hello, back and hip relief!)
- Boosts circulation and energy
- Supports better sleep
- Helps with mood and mental clarity
- Prepares your body for labor and postpartum recovery
Important Prenatal Exercise Guidelines
Before starting any workout during pregnancy, always:
- Get clearance from your OB or midwife
- Listen to your body—now’s not the time to push through pain or exhaustion
- Stay hydrated and avoid overheating
- Focus on form, function, and breath, not intensity or weight
Prenatal Workout Circuit: No Equipment Needed
- Cat-Cow (1 Minute)
Helps with spinal mobility and relieves back tension.
How to: On all fours, inhale as you arch your back (cow), exhale as you round your spine (cat).
- Wall Sit (30-45 Seconds)
Strengthens legs and glutes to support pelvic stability.
Tip: Keep your back flat against the wall and knees above your ankles.
- Glute Bridges (10–12 Reps)
Strengthens the posterior chain and pelvic floor.
Optional: Add a yoga block or pillow between your knees for extra activation.
- Bird Dog (8–10 Reps per side)
Great for core stability without strain.
How to: On all fours, extend opposite arm and leg, keeping hips level.
- Bodyweight Squats (10–15 Reps)
Prepares your body for labor positions and strengthens your lower body.
Form check: Keep your chest lifted and push through your heels.
- Standing Wall Push-Ups (10–15 Reps)
Upper body strength with less pressure on the core.
How to: Hands on the wall at shoulder height, bend elbows and press back.
Bonus : Breath & Core Connection
Incorporate diaphragmatic breathing and core engagement with each movement:
- Inhale: Expand your ribs and belly
- Exhale: Gently lift through your pelvic floor and engage your deep core (like hugging baby inward)
This is the foundation of safe prenatal core training and will help you in both pregnancy and recovery.
Final Thoughts
Every pregnancy is different—so honor your pace, trust your body, and know that even a little movement goes a long way. You don’t need to do it all to feel strong, empowered, and supported during this special chapter.
If you’re looking for personalized prenatal workouts and wellness support, I’d love to guide you! Check out my 1:1 coaching or book a free consultation with me today.
With Love,
Natalie – Nfit by Nat
Certified Nutrition & Fitness Coach / Mom / Cheerleader for All Moms
