Today I am joined by my sister, Jessica and my niece, Olivia. Jessica is pregnant with her second child, and has joined me for a Gentle Prenatal Stretching & Strengthening Workout. Jessica is currently 30 Weeks pregnant.
You should always check with your doctor to make sure exercise & stretching is okay during your pregnancy.
This routine is focused on stretching your hips and back. Because of the changes in your body, many women experience pain and discomfort in these areas. Throughout the workout be sure to listen to your body. Don’t push the stretches further than is comfortable. Starting in the second trimester your hormone production of Relaxin increases your bodies flexibility to start preparing you for child birth.
The exercises in this video are designed to decrease pain from tight muscles, and also provide strength through your legs and core to improve your posture and body position throughout your pregnancy. Appropriate posture (which comes from stable core and leg muscles) decreases your risk of Diastasis Recti (abdominal separation).
During this video we end with one exercise completed while lying on your back. For most women it is safe to lie on your back for up to 5-10 minutes during the second and third trimesters of pregnancy (check with your MD if you aren’t sure!) To get up you can roll on your side, and then use your arms to push yourself to a seated position.
If you are not allowed to lie on your back, you can complete the Baby Hug exercise while leaning gently against a wall.
I hope that you find this routine helpful during your pregnancy! I also hope you enjoy the guest appearances of Olivia & Gambit. When you have little ones in the house, working out is a different experience.
- Gentle Twist-Left
- Gentle Twist-Right
- Side Stretch-Left
- Side Stretch-Right
- Forward Stretch
- Seated Side Stretch-Left
- Seated Side Stretch-Right
- Camel Lean
- Down Dog
- Goddess Squat
- Warrior Stretch-Left
- Warrior Stretch-Right
- Lunge Stretch-Left
- Lunge Stretch-Right
- Reverse Warrior Stretch-Left
- Reverse Warrior Stretch-Right
- Baby Hug
6 thoughts on “Prenatal Gentle Stretch & Strength Video for Hips & Back: Pregnancy Safe Exercise”
This is an amazing stretching video. I’m not prego but loved this. I came in from an 8 mile run did some core & this video. Loved it!!!! I love your cute niece & sister in this video. Thank you for all that you do. I’m wrapping up the lean muscle workouts this week & 2 more weeks of your very first 30 day challenge love them. Sara
Would love some prenatal strength training videos!!!!
Loved your video and your family! Will definitely try it!
I loved this series. I am not pregnant but suffer from lower back and hip pain and this felt great.
I have been following you for 3 years, I haven’t done as much this year and I am in the first trimester of murdering pregnancy. I would love to get back into to shape so I can be as strong as possible for the birth. Can you please recommend so of hour workouts which will be safe for the first trimester of pregnancy?
Hello, I follow your workouts all of the time and I am actually pregnant now and wondered if you could do some more prenatal workouts. This one was great!