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Lower Body Pregnancy Workout

Updated: Apr 27


Today, I’m going to provide you with a lower body workout that is safe for any stage of pregnancy, barring any kind of complications or considerations specific to your pregnancy. I’ll give some suggestions as to modifications, but all of these moves are doable! Feel free to perform the exercises with or without weights based on your fitness level and experience. 

1. 3-way Lunge


a. Start in a standing position, holding a set of light dumbbells if you wish

b. Step forward into a lunge and lower down as far as is comfortable

c. Push through your heel to return to the starting position

d. Step out to the side in a lateral lunge and lower down as far as is comfortable

e. Push through the heel to return to the starting position

f. Step back into a reverse lunge and lower down as far as is comfortable

g. Push through the heel of the front foot to return to the starting position

h. Repeat for a total of 3-5 rounds on each side

2. Curtsy Lunge to Side Raise


a. Begin in a standing position, holding onto a chair or wall for support

b. Take your right foot across behind your left as far as is comfortable and lower down into a lunge

c. Push through the heel of the left foot to return to the starting position

d. Raise your right leg straight out to the side as high as is comfortable

e. Repeat 10-12 times on each side

3. Clam Shells


a. Lie on your left side with your knees bent and your heels in line with your butt

b. Slowly raise your right knee up, keeping your feet and ankles touching and hips stacked

c. Hold for a count and then lower back to the starting position

d. Repeat 15-20 times on each side

e. This exercise can be performed with a miniband around the knees to increase difficulty

4. Squat to Sumo Squat


a. Begin standing with the feet should to hip width apart

b. Lower down into a squat, imagining that your lowering down onto a chair

c. Return to the starting position

d. Step each foot out so that your feet are now wider than shoulder width with the toes pointed out

e. Lower down into a squat, tracking the knees in the direction of your toes

f. Come out of the sumo squat and step your feet back in to the original starting position

g. Repeat 10-12 times with the completion of 1 squat and 1 sumo squat counting as a single rep

5. Kick ups to Kick Backs


a. Like on your left side with your legs stacked and extended away from your body at a comfortable angle

b. Keeping your torso still and stable, raise your right leg up as high as is possible while keeping your hips stacked

c. Slowly lower your leg back down and then kick the leg back as far as is comfortable without thrusting your torso too far forward

d. Bring the leg forward to the starting position

e. Repeat 10-15 times on each side with 1 raise and one kick back counting as a single rep

Keeping your body moving and your blood circulating effectively is vital to having a healthy pregnancy. If exercise is new to you, these moves are a great place to start! Remember, no matter what fitness level you are or how far along you are in your pregnancy, you’re going to have good days and bad days. Some days, you’ll be able to drop your knee all the way down in a lunge – some days you’ll barely be able to bend it. Some days you’ll be able to knock out 4 sets of 15 reps – some days you’ll only do 2 sets of 8. And that’s totally ok! Listen to your body and do what you need each day. 

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