Hundreds of Free Workouts for Pregnant and Postpartum Women

What are the benefits of getting pregnant?

You will have more energy, better digestion, and a longer life span.

What’s the point of all these advantages if you don’t get enough exercise during your pregnancy?

If you’re like most women, you probably aren’t going to go out and run around the block or even do some light cardio.

Why not?

You’ve got a full time job, kids to take care of, and other responsibilities.

But what if there was something you could do while you were at work that would make a big difference in your health?

Well, there is!

The following list contains hundreds of free workouts for pregnant and postpartum women. These workouts are designed to improve strength, flexibility, balance and endurance. There are no special equipment required; all you need is access to the gym.

These workouts are great because they are easy to follow and require very little equipment. They will give you a good workout without having to spend a fortune on expensive equipment. And, if you really want to push yourself, you can always purchase the individual exercises from the website. All of these free workouts can be done anywhere: at home, in the car, or even in bed (if it’s quiet).

So grab your favorite beverage and let’s get started!

Before you start any exercise routine, it is very important that you consult your physician first. This is especially true if you have any medical conditions, are on any type of medication, or are expecting a baby. The exercises on this website are not recommended for women who are in their third trimester of pregnancy.

The following exercises should only be performed after your first trimester. Slowly begin to incorporate these safe and effective exercises into your daily routine. Try to perform at least three sets of 15-20 reps for each exercise.

This is a great after pregnancy workout because it strengthens the pelvic muscles, which has increased tone and support for your abdominals and back. These muscles are often neglected, but they have an important role in both posture and spinal alignment. Your posture plays a crucial role in your overall health, so it is important to strengthen these muscles to promote better posture.

Try to make it a point to perform these exercises everyday. And don’t worry if you can only do a few repetitions at first; consistency is the key. Your muscles aren’t use to this type of activity, so they will need time to get used to it. Make sure you keep yourself well hydrated, especially since you’ll be exercising in the heat of the day.

Hundreds of Free Workouts for Pregnant and Postpartum Women - Image

Exercises For Pregnancy

This video presentation gives you a good idea of the type of information you will get when you purchase the ‘Ultimate Exercises’ video package.

You can take a look at the different exercises in this section. Some of the exercises are easier than others, so as your stamina improves, you can work your way up to more difficult moves. Always remember to start slow, and if you have any pains, stop immediately!

If you need to take a break, that’s ok. Don’t push yourself; just come back to the routine later. You can also try doing only part of the routine one day and then do the rest some other time. Listen to your body and never do anything that causes you pain.

Remember, consistency is the key!

The exercises can be done in a variety of ways. You can do them sitting or standing, depending on what is most comfortable for you. You may even be able to do some of the exercises lying down if you get really great at them! Experiment with different positions to see what works best for you.

Many women find it more comfortable to perform these exercises while standing up because it gives the weight of the baby some support. You can also place your hand on your belly to keep it from sticking out too far, if you’re having a hard time focusing on the muscles you’re targeting.

Do each of these exercises at a medium pace for about 30 seconds before moving on to the next one. If you want to see results faster, you can always extend your time, but be careful not to push yourself too hard, especially at first!

The most important thing is to listen to your body and if you feel any sharp pains, see a doctor immediately. These exercises are merely guidelines. You may need to pause at times and do the exercises at your own pace – these are great workouts to start re-conditioning the muscles of your core after the rigors of pregnancy and helping you get your body back into shape.

Exercise #1 – The Pelvic Tilt

Lie on your back with knees bent. Clasp your hands across the small of your back, or place behind your head.

Engage your abdominal muscles, tilt your pelvis up bringing your belly button toward the floor. Keep your chin tucked to your chest the entire time. Hold for one second at the top, then lower. Do this slowly and consistently for a minute.

Hundreds of Free Workouts for Pregnant and Postpartum Women - at GYMFITWORKOUT

As you get better, you can speed up the pace.

This exercise can also be done while sitting in a chair.

It is very important that you do not use any momentum or bounce when doing this exercise. Your abs need to be tensed the entire time, and you should only move at a pace that allows you to keep your stomach tight.

Exercise #2 – Side Bends

Sit on a chair, keeping your back straight and your shoulders back. Clasp your hands around your right knee.

Gently pull your knee towards your right shoulder. Hold for a moment, and then return to the starting position.

Do the same thing with your left knee and then alternate back and forth for good measure. Start slowly, but you can speed up a bit as you get more comfortable. If this gets too easy, place your foot on the seat of the chair (or something similar) to increase the range of motion in your side bend.

Exercises for Your Hips & Glutes

To get a nice, round booty, you need to strengthen the muscles in that area. These exercises will work to improve the tone and shape of your butt. Remember proper form and keep everything tight!

Exercise #1 – Lying Hip Raises

Lie on your back, bend your knees and place your feet flat on the floor. Place your hands at your side or fold your arms across your chest.

Hundreds of Free Workouts for Pregnant and Postpartum Women - GymFitWorkout

Your body should form a straight line from your shoulders to your knees. This is the starting position.

Tightening your thigh and butt muscles, lift your hips off the floor. Only rise up to the point where your body is still in a straight line. Hold this position for a moment and then lower your hips to the starting position.

Repeat this process for up to one minute.

As you get stronger, you can increase the length of time you raise your hips or the number of repetitions you do.

Exercise #2 – Donkey Kicks

Sit on the floor with your knees bent. Place your hands on either side of your feet, palms down.

Lift your right leg toward the ceiling, while keeping your foot straight. Your thigh should end up parallel to the floor, your knee bent at a 90 degree angle.

Hold this position for a moment and then lower your leg back to the starting position. Do the same with your left leg.

Keep your abdominals tight and don’t let your back arch or curl up from the floor during this movement.

Hundreds of Free Workouts for Pregnant and Postpartum Women - Picture

Donkey Kicks are great for working your hips and glutes. Remember to keep your leg straight when lifting it toward the ceiling.

Do these exercises in conjunction with the Glute Bridge Exercise. You will feel the burn, and you may even have trouble walking the next day! All of which mean that you are on the right path to building a nice, round, perky butt!

Do these exercises at least three times a week. You can do them more often than that, especially if your work involves a lot of time spent sitting down (as most of us do nowadays!) If you’re doing more than one set of these exercises a day, take a day or two between each set. Your muscles need time to recover and build after an strenuous exercise routine.

Most importantly, have fun with these exercises. They’re not just what will give you a nicer butt and a smaller waistline; they will also improve your health in general. You can expect to feel stronger and more energetic as you go on.

And who doesn’t want that?

Sources & references used in this article:

An intervention to support postpartum women to quit smoking or remain smoke-free by JR Thyrian, W Hannöver, J Grempler, K Röske… – … of Midwifery & Women’s …, 2006 – Elsevier

Does exercise during pregnancy prevent postnatal depression? A randomized controlled trial by KM SONGØYGARD, SN Stafne… – Acta obstetricia et …, 2012 – Wiley Online Library

Utilization of insecticide treated nets during pregnancy among postpartum women in Ibadan, Nigeria: a cross-sectional study by JO Aluko, AO Oluwatosin – BMC pregnancy and childbirth, 2012 – Springer

Reduction of back and posterior pelvic pain in pregnancy. by HC Ostgaard, G Zetherström, E Roos-Hansson… – Spine, 1994 –

Immunogenicity of trivalent inactivated influenza vaccination received during pregnancy or postpartum by RS Sperling, SM Engel, S Wallenstein… – Obstetrics and …, 2012 –

A randomised controlled trial of empowerment training for Chinese abused pregnant women in Hong Kong by A Tiwari, WC Leung, TW Leung… – … Journal of Obstetrics …, 2005 – Wiley Online Library

Diastasis recti abdominis: a survey of women’s health specialists for current physical therapy clinical practice for postpartum women by J Keeler, M Albrecht, L Eberhardt, L Horn… – Journal of women’s …, 2012 –

Depression during pregnancy: Prevalence and obstetric risk factors among pregnant women attending a tertiary care hospital in Navi Mumbai by S Ajinkya, PR Jadhav, NN Srivastava – Industrial psychiatry journal, 2013 –

Carbohydrate metabolism in pregnancy: The interrelations of glucose, insulin and free fatty acids in late pregnancy and post partum by SJ Bleicher, JB O’Sullivan… – New England Journal of …, 1964 – Mass Medical Soc