Pregnancy Workout Plan for All Stages of Pregnancy

Today we’re going to be running through a pregnancy workout which will focus on the lower body only.

The workout will be around 20 minutes in total, but if you want it to go on longer you can always run through the exercise routine twice.

Everyone feels different at each stage of their pregnancy so just remember to listen to your body and go at your own pace. 

If you want more information before you start, check out our guide to post-pregnancy fitness.

We have the option of using a weight for this prenatal workout routine but you can also choose not to use one if you wish.

Okay, let’s get into it!


Before jumping into the workout we must warm up first. 

Warm-up exercise No.1

Get your feet nice and wide and get straight into a squat. Touch the ground with your fingers when squatting.

Try and put your weight into your heels and out of your toes if you can. 

This makes sure you’re getting into the right position where you need to be sat down. Also, ensure your turn toes are turned out slightly. 

If you are further along in your pregnancy you’ll have a bigger bump so make as much room as possible for it when squatting.

Warm-up exercise No.2

Keep your feet together and lunge your right leg backwards so that your right knee is touching the floor. Then get your arms up with your hands together and lean back and stretch outwards.

Repeat on the other leg and alternate between both sides.

Warm-up exercise No.3

Get in the standing position with your legs shoulder-width apart, take your left arm over your head and lean towards your right side.

Feel the stretch and hold it for 3 seconds. 

Do the same with your right arm on your left side, then alternate between both sides.

Warm-up exercise No.4

We’re going to stay in the same spot and either jog with high knees or you can stand in one spot and bring your knees up (march on the spot).  

Workout Information

Each exercise will be 30 seconds with a 1-minute rest between sections. All of the workouts will be aimed towards working the lower body.

As mentioned, you can use a weight for this routine, but you don’t have to if you don’t want to.

If you are new to working out check out our guide to start exercising today.

POW8R tip: If you haven’t got a weight available you can even use a big water bottle as an alternative weight.

Meet your Trainer

Holly Braithwaite – Level 3 Award in Supporting Pre and Postnatal Clients with Exercise and Nutrition


While this is a workout that is specifically for those who are pregnant, it’s important to consult with a medical professional before taking part in any exercise while pregnant.

Workout Routine

Section 1

Exercise 1 – Split Squat (30 seconds each leg)

Stand shoulder width apart, lunge backwards with your right leg and tap your knee on the floor. 

If you cannot tap the floor don’t worry, get down as far as you can.

Once the 30 seconds is up change to the other leg and repeat.

Exercise 2 – Alternate Lunges (30 seconds)

Hold the weight up to your chest (if using), lunge your right leg back from a standing position and bring it back.

Do this on the other leg and repeat.

Repeat Exercises 1 & 2.

1 minute rest 

Section 2

Exercise 3 – Side Lunges (30 seconds each leg)

Close your feet together then separate them and lean down on your left leg with the knee bent and bring your right hand towards your left foot. 

Keep your back nice and flat when bending down and keep your toes pointed forward.

Once you’ve done that for 30 seconds, it’s time to repeat these steps on your opposite side.

Exercise 4 – Romanian Deadlifts (30 seconds)

Stand with your feet shoulder-width apart letting the weight hang down the front of your body.

Keeping your back flat start to bend down while keeping your head looking at the floor. Your weight should start to drop down the front of your legs.

If you’re not using a weight you can use your hands and glide them down the front of your legs. 

Then once you have bent as far as you can go, bring it back up to the starting position.

Repeat Exercises 3 & 4.

1 minute rest 

Section 3

Exercise 5 – Sumo Squats (30 seconds)

Spread your legs apart and turn your toes outward slightly. If using a weight then hold it between your legs and bend your knees down into a squat position then come back up.

Touch the floor with your weight (or hands) and dig the weight through your heels. Remember not to bend your back.

Exercise 6 – Sumo Squats with a Pulse (30 seconds)

The same as exercise 5 only add a pulse in when you’re in the squat position.

A pulse will mean tapping the floor with your weight or hands depending on what you’re using.

Exercise 7 – Squat Hold (30 seconds)

Don’t use your weight on this exercise.

Get down in the squat position and hold it. You can lean up against a wall for support if you wish.

Repeat Exercises 5,6 & 7.

1 minute rest 

Section 4

Exercise 8 – Glute Bridge (30 seconds)

Lay down on your back with your knees bent, head flat and palms of your hands on the floor.

Thrust your hips up and squeeze your bum at the top. 

Make sure that the core is engaged. 

You can raise your toes off the floor to make it a little bit harder or you can leave your feet flat, whatever you feel comfortable with.

Exercise 9 – Glute Bridge with Pulse (30 seconds)

Hold your glute bridge and start to pulse.

Exercise 10 – Glute Bridge Hold (30 seconds)

Hold the position of your glute brigade, you should feel it in your glutes when you squeeze.

Repeat Exercises 8,9 & 10.

Cool Down

Stretch 1 

Stay on the floor but bring your left leg in front of you and stretch out your right leg backwards.

Bend your left knee and bring the heel of your left foot in towards your body.

Don’t bend your hips to the left or the right. Use your hands on the floor as support.

Repeat this same stretch on the opposite side.

Stretch 2 

Sit down on the floor upright and spread out your legs in front of you. Bend your right knee and bring your right heel in towards your body.

Now stretch out and touch your left foot and hold it here.

Bring your right hand up over your body to feel the stretch more if you want.

Repeat this same stretch on the opposite side.

Stretch 3

Stay seated on the floor, bend both of your knees and bring the bottom of your feet in together so that they are touching each other.

Hold your feet with both hands with your elbows resting on your legs and gently pull your feet in towards your body. 

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