Pregnancy Workouts

  • Pregnancy workout for arms and shoulders

    Don’t neglect your arms in your pregnancy workouts; you need to be strong to carry your baby! Strengthen with these modified pregnancy exercise moves in the gym or home workouts.

    Bicep Curl

    Stand with your feet shoulder width apart, spine in a neutral position – try not to curve your lower back.
    Let your arms hang by your sides with the palms facing outwards.
    Raise the weights towards your shoulders.
    Return to the start position, maintaining control as your straighten your arms
    Aim for 10-15 reps. Aim for two sets
    FittaTip: ‘This exercise uses free weights – the exact weight you choose depends on what feels comfortable for you and what you were lifting pre-pregnancy. It’s better to aim for lighter weights during pregnancy and more repetitions to avoid putting too much strain on joints already loosened by relaxin. Always take extra care when using free weights when pregnant to prevent them from hitting your abdomen.’

    Triceps extension

    Stand with your feet shoulder width apart, spine in a neutral position
    Hold the weight firmly and fully extend your arm to hold the weight above your shoulder, palm facing inwards.
    Keeping your upper arm stationery, lower the weight behind your head.
    Return to the starting position, using your triceps to raise the dumbbell .
    Aim for 10-15 reps and repeat on both sides. Aim for two sets
    FittaTip: ‘Keep your core muscles engaged, don’t let your spine curve inwards. Make sure the weight remains to the side of your head.’

    Triceps Kick-back

    Step forward and bend your front leg, keeping your back leg straight . Ensure the body is in a straight line from head to back heel. Place the hand on the thigh of your bent leg.
    Hold the weight in your other hand, arm bent, weight at hip height
    Extend your lower arm backwards until it is parallel with the floor.
    Return to start position. Aim for 10-15 reps and repeat on both sides. Aim for two sets
    FittaTip: ‘Engage your core muscles and maintain a firm stance with your legs to maximise the value of this exercise in pregnancy. Keep your body balanced by holding the weight in the same hand as your extended (straight) leg.’

    Shoulder Press

    With your feet shoulder width apart, spine in neutral position, hold the weights at shoulder height with palms facing forward.
    Raise the weights until the arms are fully extended.
    Return to the starting position under control.
    For greater stability this exercise is just as effective as part of your pregnancy workout routine if you prefer to do your shoulder press seated on a bench.
    Aim for 10-15 reps and aim for two sets
    FittaTip: ‘It’s important not to let the dumbbells simply drop, maintain control as you lower the weights.’

    Lateral Weights

    Stand with your feet shoulder width apart, spine in neutral position.
    Holding the weights in each hand, let your arms hang be the side with a slight bend at the elbow so the weights come close together and gently touch. Your palms should be facing inwards.
    Raise the weights out to the side, elbows slightly bent forward until your arms are parallel to the floor.
    Lower the arms, maintaining full control until you return to the original position.
    Aim for two sets of 10-15 reps
    FittaTip: ‘Include this as part of your pregnancy workout to keep your arms toned and maintain strength in your upper body.’

    Use these exercises as part of a complete workout that includes a safe pregnancy exercise warm up, strengthens your core, targets your legs and incorporates cardio exercise that increases your heart rate too!

    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Pregnancy workout for core and back

    You can strengthen your core in your pregnancy workouts! Use these pregnancy exercises to work your core and back to make it easier to carry the weight of your baby.

    Exercising your core muscles during pregnancy will maintain and improve your abdominal strength which is so important as your baby develops and your body adjusts to the additional weight. A strong core helps reduce the effects of diastasis rectis and these muscles are important during the birth of your baby too.
    Maintaining strength in your chest and back during pregnancy will improve your balance and posture, making it easier to adjust to the changes in gravity as your baby develops; help you to adjust as your breasts increase in size; eases pregnancy back ache and helps you to look and feel great too!

    Superwoman

    This is a great exercise for keeping your core strong during pregnancy.
    On your hands and knees make sure your hands are beneath your shoulders, back and neck straight and knees hip width apart.
    Draw your belly button up towards your spine.
    Lift one arm straight out in front of you and the opposite leg straight out behind.
    Keep them lifted for a couple of seconds and return, with control, to the starting position.
    Repeat on the other side. Aim for 10-15 repetitions and do 2 sets

    Chest Press

    It’s your chest muscles that are doing all the work in this exercise, supported by your triceps.
    Lie on the bench with your feet firmly on the ground and the back rest tilted at around 450
    Hold the weights with your hands directly above the elbows, palms facing forwards.
    Raise the weights until your arms are fully extended.
    Lower the arms under control, back to the original position.
    Repeat 10-15 times and aim for two sets
    FittaTip: ‘Pregnant women should avoid lying flat on their back after 16-18 weeks.’

    Single Arm Row

    Another exercise suitable for pregnant women, this will strengthen your latissimus dorsi, the broad muscles on either side of your back.
    With one foot on the floor, kneel on the bench with the other leg. One hand should be on the bench, directly below your shoulder. Hold the weight in your other hand. Try to keep your back parallel to the floor.
    Fully extend the arm holding the weight, palm turned inwards.
    Lift the weight towards the upper body, aiming to keep the upper arm parallel with the floor.
    Maintain control as you return the weight to the original position.
    Repeat 10-15 times and aim for two sets
    FittaTip: ‘Aim to keep your head in line with your spine, try not to look up as you do this exercise.’

    Bench Press Ups

    Pregnancy bench press ups target the chest, abdominals and tricep muscles but unlike traditional push ups you are not lifting your entire body weight, which makes this a more suitable exercise for pregnant women. Make sure your bench is stable and the correct height – ideally mid way between your knees and your hips.
    Place your hands on the bench slightly more than shoulder width apart. Step back until your body is close to a straight line from your head to your feet – engaging your core by drawing your belly button back towards your spine.
    As you inhale lower your body towards the bench and the floor, keeping your neck and spine straight. Once your elbows are bent at to a 900 angle use your chest and arm muscles to push yourself back up to the starting position with your arms straight.
    Start slowly and increase the number of push ups you can manage as your strength improves. Aim for two sets of 5-10 push ups.
    FittaTip: ‘Pregnancy push ups are a great exercise for pregnant women, strengthening your upper body and most importantly strengthening your abdominal muscles as well as keeping your arms and shoulders toned. Using a bench makes it easier to continue this exercise as your baby bump gets bigger.
    Modify this exercise if you prefer by putting your hands on the floor, rather than the bench and pushing up from your knees, rather than your feet.’

    TRX Row

    Whereas your bump makes a rowing machine tricky, using a TRX is a good way to include a rowing action for your upper body, strengthening your biceps, shoulder muscles and abs.
    Facing the TRX anchor point, take hold of the handles with palms facing each other,
    Step forward so the TRX is taut and lean back slightly so the TRX is supporting your body weight and your arms are straight.
    Pulling through your arms, bring your chest to meet your hands, bending at the elbows and squeezing your shoulder blades.
    Lower yourself back under control to the original position
    FittaTip: ‘The TRX is a great bit of kit for working different muscle groups in your body – it’s low impact which makes TRX a useful addition to your pregnancy exercise routine as it doesn’t put any extra strain on your joints. Most gyms have one, if you’re not sure how to use it, don’t be afraid to ask for guidance.’
    Use these exercises as part of a complete workout that includes a safe pregnancy exercise warm up, strengthens your arms , targets your legs and incorporates cardio exercise that increases your heart rate too!

    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Pregnancy workout for legs and bum

    Keep your legs strong in your pregnancy workout! Include our modified pregnancy exercises in your gym sessions to target your legs and bum and stay toned!

    You’ll be glad of your strong fit legs during labour! Keeping your legs strong is an essential part of your complete pregnancy workout. By activating the big muscles in your bum and legs you will keep your metabolism high after you have finished training too. Strong legs and bum can also help manage the pains of SPD.

    Squatting

    Stand with your feet shoulder width apart and spine in neutral position.
    Hold your weights in either hand, palms facing inwards.
    Keeping your back straight, looking straight ahead, bend your hips and knees as you lower into a squat.
    Return smoothly to your original position
    Repeat 10-15 times and aim for 2 sets
    FittaTip: ‘Squatting is an ideal exercise for pregnant women, strengthening legs and glutes and opening the hips and pelvis – great preparation for labour.’

    Lunge


    Step one foot forward in front of the other with your dumbbells in each hand, palms facing inwards.
    Lower the knee of your back leg towards the floor, keeping your body in an upright position.
    Return to the start position, maintaining control as you return to the standing.
    Repeat with the other leg.
    Increase the intensity of your pregnancy workout by adding a bicep curl as you lower your body into the lunge position, dropping your arms back to your sides as you stand up.
    Repeat 10-15 times and aim for 2 sets
    FittaTip: ‘make sure you keep your knee at a 900 angle – your knee should not move in front of your foot’

    Leg raise


    This is great for toning your legs and bum and helps to strengthen your core too!
    On your hands and knees make sure your hands are beneath your shoulders, back and neck straight and knees hip width apart.
    Draw your belly button up towards your spine.
    Lift one leg, with your knee at a 900 angle and push upwards using short, repeated lifts.
    Aim for 10-15 lifts and repeat on the other side. Aim for 2 sets
    FittaTip: ‘You can do this exercise unassisted but adding an element of resistance, pushing against your trainers hands, makes it even more beneficial.’
    Use these exercises as part of a complete workout that includes a warm up, hits your arms and shoulders, strengthens your core and incorporates safe cardio exercise too!
    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Pregnancy workout with cardio

    You can maintain cardio fitness during pregnancy! Read our tips for including cardio in your pregnancy workouts safely and keeping up a fit pregnancy!

    Resistance training during pregnancy should not exclude regular cardio exercise and some cardio exercises should be incorporated into your regular pregnancy fitness routine.

    Stepping


    Using a step is good cardio exercise, strengthening your legs and working your glutes.
    Step up with your right leg, bringing your left leg through and raising to hip height with your knee at a 900 angle.
    Return your leg, with control, to the floor and repeat 10-15 times on each leg.
    FittaTip: ‘This is a good exercise for working with a partner or trainer as they can steady the step and provide support and reassurance, especially as your bump gets bigger and you adjust to your centre of gravity changing.’

    Kicking


    Kicking against pads is a useful cardio exercise that improves your balance, strengthening your core as well as your legs and glutes. If you’re used to including an element of kicking in your workout then there’s no reason not to continue this exercise during pregnancy for as long as you feel comfortable but take extra care:
    Make sure your weight is evenly distributed and don’t lean backwards.
    Don’t kick any higher than you feel comfortable – your partner should hold the pads around knee height.
    Use the top of your feet to connect with the pads, not your toes.
    Aim for 15 kicks on each leg and then alternate legs for 15 kicks
    FittaTip: ‘This exercise is fine if you’re used to kicking but I wouldn’t advise introducing it if you’re new to pregnancy exercise as your centre of gravity changes as your bump develops. Stop if you feel unsteady.’

    Running


    Running during pregnancy is a fantastic all round cardio exercise and a great way to stay fit. If you are used to running regularly pre pregnancy there is no reason not to continue to run when pregnant, just make sure you adapt as your bump gets bigger.
    During pregnancy you should aim maintain a good level of fitness rather than strive for improvement, so decrease your distance, speed and frequency. How far and how fast you run when pregnant is very much dependent on your pre-pregnancy levels.
    FittaTip: ‘You should always listen to your body during any pregnancy exercise – and remember the ‘talk test’. Anyone exercising whilst pregnant should be able to continue a conversation – if you can’t talk, slow down and reduce the intensity. Running with a trainer or partner will give you someone to chat to – it’s the best way to ensure you don’t push yourself too hard!’
    Use these exercises as part of a complete workout that includes a safe pregnancy exercise warm up, strengthens your arms, develops your core and targets your legs!
    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Safe pregnancy exercise warm ups

    It’s essential you warm up before starting any pregnancy exercises routine, read our pregnancy workout warm ups here for a safe fit pregnancy

    A warm up is an essential part of your pregnancy exercise whenever and whatever you do ….you can’t just expect your body to respond instantly when you start exercising. A good warm up will gradually increase your heart rate, increase circulation to your muscles, ligaments and tendons, raise your temperature and reduce the risk of injury. It will also help prepare you mentally and get you in the right zone for exercise. It’s even more important for exercise during pregnancy when a sudden burst of activity might wake up your baby too!

    1. Ankle Rotations: Stand on one leg (hold onto something if you feel a little unstable); raise your other foot off the floor and rotate the ankle, pointing and flexing your foot. Swap legs.

    2. Knee Extensions: Stay on one leg. Raise your knee higher, flexing your knee backwards and forwards.

    3. Hip and body rotations: With feet hip distance apart and hands on your hips rotate first in one direction and then the other. Put your hands on your temples and rotate your torso from side to side. Get that bump swinging mammas (but gently of course!).

    4. Warm up your arms: with your arms wide and straight flex your wrists up and down before circling your arms forwards and backwards. Cross your arms in and out in front of your body. Raise your arms and push your hands up towards the ceiling (or sky if you’re exercising outdoors!). Flex and straighten your arms.

    5. Give your shoulders and good shrug, raising and dropping them to loosen your back, neck and shoulders. Then roll your shoulders backwards and forwards.

    6. Reach arms across, up and down. With one hand on your hip, reach one arm up and bend over to one side – or reach up to the ceiling (or sky!) with one hand, bending over with the other arm sliding down your thigh. Make sure you do this on both sides

    7. Get stepping! Step to the side and back adding a knee lift or curl with the opposite leg.

    8. Get marching. A classic aerobic warm up! March on the spot, lifting your knees and swinging your arms. Make it more vigorous with a wide march stepping forwards and back, taking your feet apart and then back together.

    9. Lunge to the side: lunge to each side alternatively, turning your body slightly. As you lunge push your opposite arm across your body.

    10. Half jacks. Full jumping jacks are not a good idea when you’re pregnant but a half jack with your arms coming in and out as you step each leg out in turn is a great warm up exercise.

    11. Heel digs. Tap your heels forward alternately. As you dig, bend the other knee and swing your arms forwards.

    12. Toe taps. Tap your toes behind you, bending the other knee and curling your arms forwards.

    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Quick workout for first trimester

    These pregnancy workouts are designed for exercise in early pregnancy, combine with cardio during your 1st trimester for a healthy fit pregnancy!

    Enjoy our exercises for pregnant women designed to fit into a busy lifestyle. These exercises will help maintain your fitness in pregnancy although ideally they should be part of a longer routine that includes some cardiovascular exercise as well.

    Now is a good time to establish a regular exercise routine and a sensible diet during pregnancy to help maintain your ideal pregnancy weight, optimum fitness levels and a healthy pregnancy!
    Remember to warm up and cool down and follow the instructions for your fitness level.

    1. Squat and rotate (2 x 3kg weights)

    This lower-body exercise is all about getting the basic squat technique right. This will really tone and strengthen your legs.
    Stand with your feet about hip-width apart.
    Hold a weight in each hand, with your arms bent and the weights just in front of your chest.
    Pull in your abs and keep them tight as you bend your knees and slowly squat, keeping your arms still. Hover, keeping your chin and chest lifted.
    Push through to lift up and begin straightening your legs. Fully extend your legs until you’re back to standing position, but keep your knees soft. As you push up, slowly rotate, twisting from your waist and looking over your shoulder. Always keep your knees in line with your toes and your hands just above your chest. Come back to centre and repeat to the other side.
    Repeat 15-20 times (twist to alternate sides) and do two sets.
    ALTERNATIVES
    Easier:
    Smaller twist, no weights, shallow squat
    Harder: Deeper squat, heavier weights, bigger twist – look over your shoulder, add hold in the lowest squat position for ten seconds to finish

    2. Upright row (2 x 3kg weights)


    Great for strengthening your shoulders and arms- these will need to be strong for carrying your baby around.
    Hold a weight in each hand with your arms bent and the weights positioned together, your knuckles facing the ground. Stand up straight with your feet hip-width apart.
    Keeping the weights close to your body, lift them to your chest (midline) level, leading with the elbows.
    Slowly lower the weights to the starting position. Take care not to round your spine when lifting and keep the action smooth and continuous.
    Repeat 15-20 times and do two sets.
    ALTERNATIVES
    Easier:
    Lighter weights
    Harder: Heavier weights, then add a set of shoulder pushes at the end

    3. Abdominal hollowing on all-fours


    This will work your core muscles in a slightly different way and is a good pelvic floor exercise too.
    On your hands and knees, using a mat, make sure your hands are beneath your shoulders, your knees are hip-width apart and your back and neck are straight.
    Breathe in deeply and let your chest expand. Then as you exhale, draw your belly button in, sucking in your abs all the way around your middle and pulling up your pelvic floor.
    Hold for a couple of seconds, then release.
    Make sure you don’t arch your back as you pull in.
    Repeat 15-20 times and do two sets.
    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Quick workout for second trimester

    For a total pregnancy workout during your 2nd trimester combine these pregnancy exercises with cardio for a fit pregnancy

    Enjoy our exercises for pregnant women designed to fit into a busy lifestyle. These exercises will help maintain your fitness in pregnancy although ideally they should be part of a longer routine that includes some cardiovascular exercise as well. Remember to warm up and cool down and follow the instructions for your fitness level

    1. Leg lift on all-fours


    Work that bottom!
    On all-fours on the floor, rest on your forearms. Extend one leg out behind you in a straight line and lift it about 30 cm off the floor.
    Slowly lift your extended leg, keeping your upper body still, then lower it, keeping it off the floor if you can. This should be a small, controlled movement. Really squeeze your bottom as you lift. Keep your leg high and focus on the upward squeeze.
    Repeat 20 times (on each leg) and do two sets.
    ALTERNATIVES
    Easier: Lower squeeze
    Harder: Higher squeeze followed by ten pulses and a ten-second hold at the highest point, really squeezing your bottom and your pelvic floor as well.

    2. Standing narrow, bent over row (2 x 3kg weights)


    A nice toned upper back always looks good in strappy tops – really squeeze your shoulder blades together.
    Hold a weight in each hand, with your arms straight down by your sides. Stand with your feet hip-width apart, then step forwards with one leg, so you have your legs apart.
    Lean forwards at your waist. Raise your arms in front of you, keeping them straight.
    Slowly bend your arms and squeeze your shoulder blades together as you lift your arms and squeeze your upper back. Then slowly return your arms to the starting position.
    Repeat 15–20 times and do two sets.
    ALTERNATIVES
    Easier:
    Don’t use any weights
    Harder: Use heavier weights and follow your basic set with a set of wider pulls, with your arms slightly out to your sides

    3. Standing ab-squeeze


    Follow these simple abdominal exercises in pregnancy. Do these squeezes as often as possible to make your core super-strong!
    Stand upright with your shoulders back.
    Breathe in deeply and let your chest expand, then as you exhale draw your belly button in.
    Have your hands by your sides or resting on your belly. The rest of your body should be still. Hold for a couple of seconds, then breathe in as you release.
    Repeat 15–20 times and do two sets.
    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Quick workout for third trimester

    Combine these 3rd trimester pregnancy exercises with cardio for a full fit pregnancy workout no matter how big your bump!

    We’ve put together a whole set of exercises for pregnancy, designed for each trimester. Our speedy 10 minute workout will help maintain your fitness for pregnancy, especially as part of a longer fitness session including some cardiovascular exercise as well – walking is a great option as your bump gets bigger! Remember to warm up and cool down and follow the instructions for your pregnancy fitness level.

    1. Side-lying leg lift and inner-thigh squeeze

    Who doesn’t want to slimline those problem areas on the insides and outsides of your upper thighs?

    Outer thighs
    Lie on your side, with your body in a straight line, one leg bent under you at 90 degrees and your head resting on your hand. Put a pillow under your bump if you like. Make sure your hips are stacked on top of each other.
    Extend your top leg and slowly lift it, keeping your toe pointing forwards and squeezing your outer thigh as you lift.
    Slowly lower your leg to the starting position. Do all reps without resting your leg.

    Inner thighs

    While still on your side, to work your opposite inner thigh, shift your weight backwards so that you are resting on your elbow and your back leg is bent, with your foot on the floor.
    Extend your front leg out to 45 degrees and slowly lift it, keeping your foot flat and parallel to the floor. Squeeze your inner thigh as you lift. Slowly lower the leg to the starting position, but try not to rest it on the floor. Again, do all your reps without resting your leg.
    Repeat 15–20 times for each exercise and do two sets. Do both exercises on the other side!
    ALTERNATIVES
    Easier: No weights, hands rested, gentle squeeze
    Harder: Rest weights on your outer and inner thighs respectively and add resistance with your hand on both the upward and downward movement

    2. Standing triceps push-back (2 x 1kg weights)

    Make sure your upper body doesn’t lean forwards; the only movement should be in your arms.
    Stand with your feet hip-width apart.
    Hold a light weight in each hand, with your arms straight down by your sides, just slightly pushed back.
    Slowly lift your arms until they are straight out behind you and squeeze your triceps as you push your palms towards the sky. Make sure your arms stay close to your body. Bring your arms back to the starting position.
    Repeat 15–20 times and do two sets.
    ALTERNATIVES
    Easier: Lighter weights
    Harder: Use heavier weights and follow your basic set with ten pulses and a ten-second hold at the highest point

    3. Seated chest-press and ab-hold (2 x 1kg weights)


    This is adding another dimension to the ab-squeeze. Tone your upper body at the same time!
    Sit in a chair, with your shoulders back and feet flat on the floor.
    Breathe in deeply and let your chest expand. Then, as you exhale, draw your belly button in so that your lower back touches the back of the chair. The rest of your body should be still. Hold this position, making sure you can breathe comfortably. Hold a light weight in each hand, with your arms bent and the weights at head height. Keep your shoulders back.
    Slowly bring your arms around to the front, so that your forearms meet and the weights touch. Keep the weights at face height as you do your chest-press.
    Slowly return your arms to the starting position. Once you have completed your chest press repetitions release your abs.
    Repeat 15–20 times and do two sets.
    ALTERNATIVES
    Easier: Lighter weights
    Harder: Heavier weights, more reps
    When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

    FittaMamma
  • Pregnancy workouts on a fitball

    Use these pregnancy ball exercises for a complete pregnancy workout that even works your abs and core for a total fit pregnancy session!

    Birth ball, fit ball, swiss ball, pregnancy exercise ball – different names, but same bit of kit. Using a fit ball during pregnancy will work your core without you having to do ‘sit-up’ type exercises. All that balancing and stabilising works your deep abdominal muscles (or TVA – Transversus abdominis), helping to keep your core strong during pregnancy and supporting your back and pelvic floor muscles.

    Include dumbbells in your fitball routine to work your whole body.

    Pregnancy gym ball workout (15-20 minutes, six exercises to work your whole body)

    Remember to warm up and cool down and always listen to your body and stop if anything doesn’t feel right.

    1. Arm work out on the ball (2 x 3kg weights)

    Work your core, biceps, triceps and shoulders!
    Work your core, biceps, triceps and shoulders
    Sit upright on the birth ball, feet flat on the floor hip-width apart. Keep your shoulders back, tummy muscles pulled in. Hold your weights firmly.
    Now do:

    • 12-15 bicep curls
    • 2-15 tricep kick backs (arms close to your body at 90 degrees and straighten out behind you)
    • 12-15 overhead presses

    2. Arm and leg lift (2 x 3kg weights)

    Work your core, shoulders and the front of your legs.
    Sit upright on the birth ball with your feet flat on the floor about hip-width apart. Keep your shoulders back and tummy muscles pulled in throughout.
    In this position slowly lift one leg off the floor, keeping it straight.
    As you lift the leg, lift the opposite arm out to the side in a straight arm side raise, lifting it no higher than shoulder height.
    Return both the leg and arm to the starting position and repeat with the other arm/leg.
    Repeat 15-20 times (alternate sides)

    3. Wall squat (hold a weight in each hand – optional)

    Great for working your legs. extend this exercisee by keeping your legs slightly bent between reps.
    Start with your feet hip width apart and your birth ball between your mid to lower back and the wall.
    Keep your hands on your hips or by your sides if you are holding weights. Keep your shoulders back and tummy muscles pulled in throughout.
    Slowly squat down, bending your knees and rolling the ball down the wall until your knees are bent at approx. 90 degrees.
    Slowly return to the starting position.
    Repeat 15-20 times

    4. One leg lunge (hold a weight in each hand – optional)

    Take a big step forward with one foot. Rest your back foot on top of your fit ball, shin down.
    Keep your hands on your hips or by your sides if you are holding weights. Keep your shoulders back, core muscles pulled in.
    Slowly bend your front knee until it reaches approx. 90 degrees.
    Return to the starting position.
    Repeat 15-20 times
    Extend with a bicep / hammer curl to te upward press to work upper body.

    5. Seated upper back squeeze and ab-hold (2 x 1kg weights)

    Try adding 10 normal ab squeezes at the end to make sure you have really worked your deep core muscles.
    Sit upright on the fit ball, with your shoulders back and feet flat on the floor.
    Breathe in deeply and let your chest expand. Then, as you exhale, draw your belly button in so that you feel like you are wearing a tight corset (engaging your TVA). Hold this position breathing comfortably.
    Hold your weights in each hand, arms out in front at head height. Keep your shoulders back.
    Slowly bring your arms towards you, squeezing your shoulder blades together, bringing the weights to either side of your chest.
    Slowly return to the starting position. Once you have completed your back squeeze repetitions release your abs.
    Repeat 15-20 times and do two sets.

    6. Seated pelvic tilt

    Work your deep tummy muscles and keep your pelvis mobilised. Don’t be afraid of sucking your tummy in, baby won’t feel it!
    Sit upright on the fit ball, with your shoulders back and feet flat on the floor.
    Breathe in deeply and let your chest expand. Then, as you exhale, draw your belly button in so that you feel like you are wearing a tight corset (engaging your TVA).
    Without moving your feet, tilt your pelvis forward and upward.
    Hold for a couple seconds and return to start position.
    Repeat 15-20 times and do two sets.

    Everyday movements on your fitball

    Use your exercise ball everyday during pregnancy – the balancing movements work and strengthen your abs. These moves are all excellent to use during labour too.
    Try replacing your desk chair with your fitball, sitting tall and engaging your core
    Circle your hips on the ball in both directions or move them in a figure of eight.
    Lean across the ball for a strong back stretch – adding a side to side or forward and back motion to increase the stretch

    High Support Pregnancy Exercise Top is perfect for however you are adding fitball workouts to your fitness sessions!

    Make sure!
    Remember to warm up and cool down before your exercise session
    Always listen to your body and stop if anything doesn’t feel right.
    Wear well fitting maternity exercise clothes and keep your baby bump supported – it’s not just about looking good, you’ll feel more comfortable and secure when you exercise
    Stay hydrated – keep a bottle of water handy
    Have a chair nearby for support in case you get stuck in any of these fit ball exercises.
    Experts agree that all healthy pregnant women should aim for at least 30 minutes exercise every day but check with your midwife or doctor if you have any concerns about your pregnancy or medical condition

    FittaMamma
  • Exercises for 1st and 2nd trimester

    Use these fun cardio moves in your early pregnancy workouts! Enjoy a safe pregnancy exercise routine as well as an all over fit pregnancy

    Cardio exercise in pregnancy is so important for keeping your heart and lungs fit and healthy. Ideally, aim for at least half an hour of cardio five days a week. You might find it easier to aim for longer sessions (45 mins to an hour) on just three or four days but try and find a routine that works for you and stick with it – you’ll feel so much better for making the effort! Aim to do each exercise for one minute and go through the whole routine twice – or do two minutes of each exercise and do the whole routine once. Or choose five exercises and do each one for three minutes twice.
    Make sure you warm up before starting this or any pregnancy workout! Combine these cardio moves with pregnancy exercises to target your core,arms and legs for a healthy, fit pregnancy!

    Jumping Jacks

    Start by standing with your feet together and arms at your sides, tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back.
    Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head.
    Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides.

    Skip on the spot

    Think back to your days on the playground Mammas; the rope is optional though!
    Hop from one foot to the other, keeping your jumps high and your feet as close together as possible. A great easy cardio option that helps tone you bum and legs too!

    Knees up jogging


    ​Jogging on the spot is a great cardio move for your pregnancy workout, remember to keep your knees up high and your arms strong. If it helps, imagine that you are going to touch your knee to your elbow every time you lift up your leg. Follow this with lunges now that your legs are nicely warmed up and include weights to tone your arms! Don’t forget to warm up!

    Heels to bottom jog


    1. Begin with your feet apart; just a little more than shoulder-width and your arms out at right angles to your body, like in the position shown.
    2. Lift one leg off the ground briefly and touch your heel to your bottom. Do this alternately with each leg.
    3. Once you have a rhythm, then bring in your arms. Bring your arms close to your body, as if you were going to give yourself a hug, each time you lift a leg off the ground. Remember to keep them strong though!

    Low side to side lunge

    1. Begin with your feet apart; just a little more than shoulder-width and face forwards.
    2. Dip down low and curl you arms upwards, as if you were lifting weights as you transfer your weight to one side of your body.
    3. Alternate and repeat
    This is a great pregnancy and post pregnancy exercise for toning your arms and your legs!

    High jump hops

    1. Begin with your feet flat on the ground, shoulder width apart and with your hands on your hips. Lift one leg off the ground and jump as high as you can eight times.
    2. Now repeat, lift second leg off the ground

    High kick forward


    1. Begin with your feet flat on the ground and shoulder width apart. Kick one leg outwards, as high as you can.
    2. Whilst doing this punch out the opposite arm. Remember to keep those arms strong!

    Jump Twist


    1. Begin with your feet together, facing forwards. Stretch your arms out wide, then bend them inwards so that your fists are in front of your chest. Hold them in this position.
    2. Jump, but as you do so twist your body so that your toes face the opposite way to your arms. Try to keep your face and torso facing as forwards as possible.

    Step forward, lunge back


    1. Begin with your feet flat on the ground and shoulder width apart. Step forwards keeping your knees bent, so that you are in a slight squatting position.
    3. As you do this, with each step bring your arm forwards so that you are now holding the weights in front of your chest.
    4. Hold this position then jump backwards, returning to your starting position.

    Back lunges

    1. Begin with your feet flat on the ground and shoulder width apart. Step one foot backwards, so that you are in a lunging position without moving forwards.
    2. As you step backwards, punch out your arm.
    4. Then bring your foot forwards, so that it is next to your other foot and you have returned to your starting position. Whilst doing this, return your arms to their starting position also.

    Spotty Dogs

    1. Begin in the position shown; with your right foot behind the other and your left arm being raised.
    2. Then jump to change this position so that the position is switched; your left foot should now be behind your right, with your right arm now being raised instead of your left.
    Make sure you warm up before starting this or any pregnancy workout! Combine these cardio moves with exercise to target your core, arms and legs for a healthy, fit pregnancy!

    FittaMamma
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