You’d often hear that exercising during your pregnancy has many benefits, in particular, that it helps the body prepare itself for childbirth. Being in my second trimester (and being an absolute slob at home), my gynaecologist has recommended that I get active with prenatal workouts, whether yoga, pilates or other exercises. Even so, she did caveat that the intensity of any exercise performed during pregnancy should not exceed what you were used to prior to pregnancy. This is not the time to “step-up” your fitness routine.
Since we’re all at home at present because of the COVID-19 situation, here are 12 Free Prenatal Workouts that you (and I) can tap on. Do note that some workouts are only recommended for various stages of your pregnancy, so read up before you get moving!
Disclaimer: Prior to embarking on any of the prenatal workouts below, do make sure you check in with your gynaecologist on whether you have been given the green light to exercise. As always, if you feel any discomfort or pain during the course of the exercises below, do not continue with your exercise and consult your gynaecologist / physician immediately for medical advice.
Denise Austin: Prenatal Cardio Workout-Fit & Firm Pregnancy
For a fun yet low-impact prenatal aerobic workout, expecting mothers can give BeFIT’s Denise Austin: Prenatal Cardio Workout-Fit & Firm Pregnancy video a try. Viewed more than 2.08 million times on YouTube, this 20-minute prenatal workout (which is suitable for all stages of pregnancy) is said to boost an expecting mother’s energy and improve her posture.
#2 BodyFit by Amy
25 Minute Prenatal Bodyweight Workout
With 556,000 subscribers and boasting over 66.66 million views, BodyFit by Amy is a YouTube fitness channel that produces videos for everyone and their own respective fitness goals. Their 25 Minute Prenatal Bodyweight Workout is great for those who don’t have any workout equipment at home (and really, now’s not the time to head out and grab some anyway). This workout’s suitable for expecting mothers at all stages of their pregnancy. Aside from the aforementioned video, do explore BodyFit by Amy’s channel for other prenatal workouts!
Garnering over 3.8 million views on YouTube, enjoy Figo’s 15-minute Pregnancy Workout which is suitable for all levels. If you’re looking for a more challenging workout, do give the FigoPrego Toneup! a try.
Pregnancy Exercise in the First Trimester – Exercise & Fitness
You’d hear most people telling mothers in their first trimester to avoid stressing out their body as the first trimester is rather high risk, and there is every need to protect the pregnancy. For those who are comfortable with doing some exercise during their first trimester, consider checking out FitVit’s Pregnancy Exercise in the First Trimester – Exercise & Fitness. That being said, do make sure to check in with your gynaecologist about whether exercise is safe for your pregnancy before following this video tutorial.
#5 From Head To Toe
6 Minute Pregnancy Workout with Blogilates
Although more widely known as a YouTube beauty guru, Jen (aka From Head To Toe) collaborated with popular fitness YouTuber Cassey Ho (aka Blogilates) to put together a 6 Minute Pregnancy Workout that is great for expecting mothers.
#6 Heather Catlin
5 Minute Maternity Workout – Second trimester, no equipment needed!
We don’t always have the time to spare, so if you’re a working mom who’s looking for a quick prenatal workout during your second trimester, check out Heather Catlin’s 5 Minute Maternity Workout! Best of all, you don’t need any equipment for this workout, so you can do it anywhere, anytime.
#7 Niki Sky
25 Minute Prenatal Bodyweight Workout
Put together specially by her personal trainer, Susanna, check out Niki Sky’s 25 Minute Prenatal Bodyweight Workout with exercises that are safe for expecting mothers at all stages of their pregnancy. Best of all, most of these exercise don’t require any sort of equipment. Just you, your yoga mat / carpet / whatever works for you, a chair, and you’re good to go!
#8 Optimal Life
Best 3rd Trimester Pregnancy Workout at Home
Led by Natalie Magee, Optimal Life’s Best 3rd Trimester Pregnancy Workout at Home is a 12-minute prenatal workout that is suitable for mothers in their 2nd and 3rd trimester. Optimal Life recommends expecting mothers to repeat this video at least 3 to 4 times a week at their own pace.
#9 POPSUGAR Fitness
Heidi Klum Prenatal Workout, Andrew Orbeck Fitness, Class FitSugar
Designed by celebrity Andrea Orbeck (more famously known for being Hedi Klum’s personal trainer during her pregnancy), POPSUGAR Fitness has a 10-minute Heidi Klum Prenatal Workout that will help expecting mommies feel strong during their pregnancy.
Pregnancy Pilates 1 Hour Work-Out Designed by Physiotherapist
If you’re looking for a longer prenatal workout, PregnancyPilates has a 1 Hour Work-Out specially designed by a physiotherapist who experienced pelvic pain during her pregnancy. This workout is designed for expecting mothers in all trimesters of their pregnancy, and is ideally repeated twice a week.
Prenatal Morning Yoga Routine | Sarah Beth Yoga
A certified prenatal yoga teacher, Sarah Beth has created a 15-minute Prenatal Morning Yoga Routine which will help to ease any tension that expecting mothers feel in their neck, shoulders in the morning. The Yoga moves will also help to “wake up” your hips and lower back. This yoga routine is suitable for pregnant women at all stages of their pregnancy.
Pregnancy Yoga | Episode 1 | Tonic
Whether you practice yoga frequently or not, dive into Katy Appleton’s (from Apple Yoga) pregnancy yoga 12-episode series available on Tonic’s YouTube channel. Start off with Episode 1 (just under 11 and a half minutes) where Kate will introduce you to the beginner steps of pregnancy yoga.
If you’ve tried any of the workouts above, do let us know how it worked out for you! And if you have any others to recommend, feel free to also let us know so we can include it in this list for other mommies to try.
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