With so many pregnant women on my program and now one in my household, it’s really important to me that women know that they can stay active throughout their pregnancy. In fact, they should!

When pregnant, it’s essential that you get moving and if you were already active beforehand, that you stay active. Not only will it help you during the pregnancy, it will help your body recover once your baby is born.

You don’t need to train like a maniac and you should avoid getting your heart rate or body temperature up too high, but you can still work your muscles and get your heart rate up in a safe zone.

Once you’ve gotten the all-clear from your doctor and you want to safely stay active during your pregnancy, here’s my pregnancy-friendly workout with exercises you can do anywhere. All you need is a towel.

Do the following five exercises for 40 seconds each. Get through as many rounds as you can in 28 minutes.

Exercise #1: Couch Squats

Stand with your knees shoulder-width or a little bit further apart, push your butt back into a squatting position until your butt touches the couch. Keeping the weight through your heels, squeeze your butt and return to a standing position. Make sure your knees don’t fold in as you’re going down.

easy-pregnancy-workout1
Snez Wood doing couch squats, an easy pregnancy exercise you can do anywhere

Exercise #2: Four-point Kneel with Alternating Arm and Leg Extensions

Make sure you keep your back straight and strong to handle the extra weight as your body changes. At the same time, extend opposite arm to leg. Bring your hand up to the same height as your body with your thumb facing the ceiling.

Snez Wood doing the pregnancy exercise, Four-point Kneel with Alternating Arm & Leg Extensions
Snez Wood doing the pregnancy exercise, Four-point Kneel with Alternating Arm & Leg Extensions

Exercise #3: Towel-Partner Resistance Exercises

Start with a seated row. Using an overhand grip, grab the corners of a towel. Your partner will grab the other end and provide the resistance. Doesn’t shrug your shoulders, keep your elbows in and bring your wrists in close to your ribcage.

Snez Wood doing the Towel Partner Resistance pregnancy exercise with Sam
Snez Wood doing the Towel Partner Resistance pregnancy exercise with Sam

Exercise #4: Bicep Resistance Curl

Now try a resistance triceps extension. In a kneeling position, grab the corners of the towel again. Your partner kneels behind you as the resistance. Keep your elbows in close to your ears and lower your forearms behind your back. Push up against the resistance, squeezing your triceps at the top. Keep your arms straight to start. Your partner will add resistance as you curl your biceps up. You can use a hammer grip or curl the arms open to face the ceiling.

Snez Wood doing an easy pregnancy exercise the Bicep Resistance Curl
Snez Wood doing an easy pregnancy exercise the Bicep Resistance Curl

Exercise #5: Alternating Lunges

With your hands on your hips, alternate your legs and lunge forward. Remember, you don’t have to push yourself to a dangerous intensity level, just get your body moving and support your body by ensuring you do your pelvic floor exercises every day.

Alternating Lunges an easy pregnancy exercise to get your body moving
Alternating Lunges an easy pregnancy exercise to get your body moving

Remember, before starting any exercise program, consult your doctor.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.