Pregnancy Workouts

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    This 15-Minute Pregnancy Workout Does It All – Fast

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    If you’re pregnant, making time for exercise can be rewarding but difficult to achieve. Waning energy and not feeling 100% can be powerful demotivators in your fitness journey. But this 15-minute pregnancy workout is made for a slow and steady approach, so you’re working at a level that feels comfortable for you.

    Meet the expert: Ash Iovino is the creator of the FitMom App and is a certified personal trainer and mother of three.

    Why this 15-minute pregnancy workout?

    Short and sweet is the name of the game here. “During pregnancy, motivation can be low,” explains Iovino. “Incorporating a 30-second-on, 30-second-off format, makes the time go by quicker and the workout more enjoyable, with enough rest in between to prevent quitting.”

    It’s also a scalable workout, meaning you can adjust to make it less intense if you need to. “This workout utilises a set of medium to heavy dumbbells, adapting to your fitness level during each stage of pregnancy,” says Iovino. “Tailored for expectant mothers, it focuses on promoting strength, flexibility and overall well-being, ensuring a safe and effective workout throughout your pregnancy journey.”

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    How to warm up for this workout

    There are a few moves to do to adequately warm up for this 15-minute pregnancy workout. This includes:

    Seated marching (Sit on a stability ball or chair, march in place, lifting your knees one at a time.)

    Cat-Cow pose (Inhale as you arch your back, tucking your chin for Cat Pose, then exhale, lifting your head and tailbone for Cow Pose, promoting spine flexibility.)

    Pigeon pose (Bend one knee and place the ankle across the opposite thigh, allowing the knee to open to the side. Gently lower toward the floor to stretch the hip and glutes.)

    Before attempting this workout, it’s important to check in with your healthcare provider. If you are looking for a PT, make sure they have a qualification in pre- and postnatal training. “Avoid randomly following workout videos on social media unless you’re certain they align with your specific stage of pregnancy,” says Iovino. If in doubt, try the many workouts in our FitMama section or try Ash’s FitMom app. “FitMom’s pre- and postnatal program spans 18 weeks, offering meticulously curated workouts designed for prenatal and postnatal stages, inclusive of mobility, stretches, and pelvic floor strengtheners,” says Iovino.

    Do this workout two to three times a week, says Iovino, along with regular low-impact exercises like walking and swimming, “provided they have received approval from their medical team and don’t have any complications in their pregnancy”. “If you were not accustomed to lifting heavy weights before pregnancy, maintain a moderate approach. Additionally, transitioning from high-impact, endurance, or strenuous training to a slower pace, ensures plenty of rest and attentiveness to your body’s cues. Regular, moderate exercise during pregnancy is beneficial, but it’s crucial to align it with your individual fitness history and current health status,” explains Iovino.

    READ MORE: Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

    The 15-minute pregnancy workout

    You’ll need:

    A set of dumbbells

    An exercise mat

    Work for 30 seconds and rest for 30 seconds. Then repeat for three rounds of each move.

    1/ Squat and knee-to-elbow

    Start in standing, squat down, then bring your left leg up so your knee taps your left elbow. Bring your leg down, squat, then crunch up your right knee. Continue for 30 seconds.

    2/ Alternating bird dogs

    Start on all fours, with your back in a straight, neutral position. Kick out your right leg and extend your left arm out in front of you simultaneously. Bring each limb in to crunch, then extend back and release down into all fours. Repeat on the other side, alternating for 30 seconds.

    3/ Glute bridge

    Lie on your back with bent knees and hands at your sides to support you. Arch your butt upwards to form a bridge. Squeeze at the top and slowly lower back down. Keep going for 30 seconds.

    READ MORE: Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    4/ Shoulder press

    Standing up straight, grab your dumbbells and hold them with palms facing forward. Press up with your arms and slowly lower them back down. That’s one rep – keep going for 30 seconds.

    5/ Triceps kickback

    Start in standing, with knees bent. Hinge forward at the hips so your chest forms a 45º angle with the floor and hold your dumbbells with elbows bent so that they’re in line with your chest. Extend both arms backwards to work the triceps and bring them into your chest. Repeat for 30 seconds.

    Iovino demonstrates all the moves here:

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    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      10 Best Maternity Leggings For Moms-On-The-Move

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      Ditch the maternity myths, mama! Those “one size fits all” leggings you loved pre-bump won’t cut it anymore. As your beautiful belly grows, your workout wardrobe needs a little refresh. No more tugging up tights, flashing with rogue crop tops, or feeling like you’re suffocating mid-burpee. Enter: the glorious world of maternity leggings.

      We scoured the fitness landscape (read: online reviews, mama forums and our own sweaty test runs) to bring you the top 10 maternity leggings that’ll move and groove with you every step of the way. Whether you’re doing a HIIT class, stretching it out with yoga, or just chasing toddlers around the park, these leggings will keep you comfy, supported and (dare we say?) stylish. Plus, they’ll transition seamlessly into postpartum life, so you can rock them long after baby arrives. 

      READ MORE: The 15-Minute Pregnancy Workout You Can Do At Home

      We called on the experts

      We polled our amazing community of moms to find out what really matters when it comes to maternity leggings. Key components to look out for across the bank were: stretch, comfort, support and moisture-wicking material.

      Fitness influencer Michelina Chindiya shared: “What I looked for were leggings that had a good hold on the belly area. I found that initially with the cheaper tights, they would stretch out fast and I’d find myself pulling them up ever so often throughout my workouts. I also looked out for full coverage of my belly.” She adds, “I wanted leggings that weren’t too thick and a hassle to put on, because as you get bigger, especially in the last trimester, it’s hard to get into a super tight set of leggings.”

      Fitness trainer and influencer Katy Cloeté says that comfort is her number one priority. “As your belly grows, support is necessary. Some women may need this support earlier in their pregnancy rather than later. Most women won’t be doing extreme exercise later on in their pregnancy, so extreme compression and support is not necessary. But a snug enough fit to make your belly feel supported is a must for me… again, this probably mostly boils down to comfort,” she adds.

      Katy’s tip for the summer: “If you are carrying at your biggest during the summer months, then leggings with moisture-wicking materials are best! You’ll most likely be perspiring a lot more than usual. I also prefer to stick to darker colours that will hide any sweat marks in unwanted places!”

      Our Top Maternity Leggings Picks:

      adidas ⅞ Maternity Leggings

      These leggings are comfy, supportive with a super high waist that grows with you, and moisture-wicking to keep you dry. Plus, say goodbye to annoying seams and hello to distraction-free movement.

      Nike Zenvy Maternity

      These unbelievably soft biker shorts are squat-proof, sweat-wicking and oh-so-gentle on your skin. The maternity design adapts to your changing body, so you can move freely and confidently throughout your pregnancy. Plus, they’re durable enough to handle all your workouts.

      PUMA Maternity Studio ⅞ Leggings

      These PUMA leggings boast dryCELL tech to keep you cool, a supportive high waist and a cropped silhouette that’s both trendy and practical. Because pregnant mamas deserve some fierce workout style, too!

      Maxed Maternity Mid-Thigh Tights

      Looking for an affordable and comfy option? Look no further than these mid-thigh tights from MrP Sport. They offer supportive stretch, an extended band for your growing bump, and all at a budget-friendly price. Perfect for keeping active throughout your pregnancy journey.

      Cotton On Maternity Core ⅞ Tights

      Simple yet effective, these tights from Cotton On tick all the right boxes. The comfy curved waistband grows with your bump, the ankle length is perfect for warmer weather and the elasticated waistband adds an extra touch of comfort.

      Reebok Lux Maternity Tights 2.0

      Reebok knows comfort is key, and these leggings deliver. From indoor cycling to prenatal yoga, they’ll keep you supported and sweat-free with their high-stretch waistband and seamless construction. Plus, they look as good as they feel, thanks to the flattering design.

      Bellysimo Maternity Leggings

      Silky soft and perfect for any activity level, these leggings are a budget-friendly gem. The cotton/nylon blend belly band is comfy and supportive, and the non-ravel fabric allows you to customize the length for the perfect fit. A great choice for all stages of pregnancy and postpartum.

      H&M Mama Cycling Shorts

      Not technically workout gear, but these soft jersey shorts with a wide, comfy waistband are ideal for walks, errands, or lounging. They offer just the right amount of coverage and movement for your growing bump, making them a versatile addition to your mama wardrobe.

      Nike One Maternity Short

      The Nike One Biker Shorts are sweat-wicking, squat-proof and totally opaque, so you can move with confidence. The maternity design ensures a perfect fit throughout your pregnancy, and the versatile style makes them perfect for workouts or everyday wear.

      OTG Maternity Leisure Short

      Up your lounge game with these comfy and lightweight shorts. They’re perfect for relaxing at home or running errands, offering just the right amount of coverage and movement for your growing bump.

      Note: Always find out from your doctor whether exercising while pregnant is safe and reassess the situation at every check-up. If you feel uncomfortable at any point, stop and call your doc.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

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      If you’re a mum-to-be, try this easy pregnancy workout to keep healthy and fit during pregnancy from Cotton On Body. This workout is low-impact, meaning it’s gentle on your body but still gets your heart pumping to stay healthy.

      The Easy Pregnancy Workout

      1. Squats

      Sit back through your heels until your hips are nearly in line with knees (your range may be limited depending on how far you are into your pregnancy). Then stand up straight, pushing through your heels and squeezing your glutes.

      2. Glute Bridges

      Lying on the ground, tuck your heels close to your bottom, shoulder-width apart. Push your hips up all the way, squeezing your glutes as you come up. Hold for 3-5 seconds, then lower back to the ground and repeat.

      3. Resistance Band Rows

      Stand on the band with your feet shoulder-width apart. Lean over with your knees slightly bent, making sure that you keep your spine natural. Pull the band to your chest, squeezing your shoulder blades together. Hold for 3-5 seconds, then slowly release back to starting position.

      4. Donkey Kicks

      Place your hands under your shoulders and knees under your hips, maintaining a neutral spine. Bring your knee in towards your chest then extend out slowly towards the sky with your toes pointed, squeezing your glutes. Try not to rotate your hips too much.

      5. Resistance Band Bicep Curls

      Stand on the band with your feet shoulder-width apart. Slightly bend your knees, with your elbows to the side and arms extended. Curl your arms up to your shoulders, hold for two seconds, then slowly lower down to full extension again. More

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      4 Postpartum Exercises That’ll Give You A Tighter Core

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      Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
      Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
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      Postpartum Exercises
      1/ The Vacum
      Perform these postpartum exercises standing, sitting or lying down.

      Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
      Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
      Perform this hold as long as you can or do a 30-second hold for 5 sets.

      READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
      2/ Vacuum Twist
      Perform these postpartum exercises while standing.

      Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
      Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

      3/ Heal Taps
      Performed lying down with knees bent.

      Place your hands under your bottom for extra support.
      Draw the belly button in and keep your upper body on the floor.
      Curl up the lower body knees towards your chest.
      Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
      4/Leg Slides
      Performed lying down, with knees bent and feet flat.

      Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
      Take a deep breath, draw in the belly button, and repeat on the other side.
      Do 4 to 5 sets per side. Increase your reps as you get stronger.

      READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
      Postpartum exercises: a word from the expert
      Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
      Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
      Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More