March 31

15-Minute Prenatal Bodyweight Workout (VIDEO)

By fitness

March 31, 2022



Looking for an excellent being pregnant cardio exercise? Try this 15-minute, full physique prenatal body weight exercise. These 9 low-impact cardio workout routines at dwelling are protected for all trimesters of being pregnant (an amazing low impression exercise at dwelling for newbies too).

A fast, full physique prenatal body weight exercise at dwelling, no gear wanted.

If you’ve carried out one in all my low impression exercises earlier than, : low impression does NOT imply low depth.

This prenatal exercise will elevate your coronary heart fee in a pregnancy-safe means. These low impression HIIT cardio workout routines are protected for ALL trimesters of being pregnant. Which additionally makes this an amazing cardio exercise for newbies, dangerous knees and weight reduction.

Looking for extra prenatal exercise routines? Check out our Free 30-Day Pregnancy Workout Plan.

pregnancy woman performing a knee drive and single arm punch overhead in a pregnancy cardio workout at home

Prenatal Bodyweight Workout FAQs

What Are The Benefits Of Prenatal Bodyweight Workouts?

Staying energetic throughout being pregnant can cut back decrease again ache and different widespread aches and pains pregnant girls expertise. Prenatal body weight exercises are notably efficient as a result of they are often carried out anyplace, no gear wanted, and may effectively elevate your coronary heart fee. Prenatal cardio and energy coaching are each useful.

What Are The Benefits Of Low Impact Workouts During Pregnancy?

Low impression exercises are nice for all seasons of life, although particularly useful throughout being pregnant as a result of they elevate your coronary heart fee and burn energy (with out working or leaping), are joint pleasant (limits stress on joints) and forestall damage and danger of coronary heart illness.

Raise your coronary heart fee in a pregnancy-safe, low impression means with this prenatal body weight exercise at dwelling.

I filmed this prenatal exercise routine in my second trimester, but it surely’s an amazing being pregnant cardio exercise for the third trimester of being pregnant as properly.

Do these 9 low impression cardio workout routines at dwelling or in a health club. There’s no gear wanted, body weight workout routines solely.

It’s all timed intervals, which suggests you progress at your tempo, striving for as many reps as you possibly can within the 30 second timed intervals.

I counsel including this low impression cardio exercise to your train routine 1-2 instances per week.

Workout Equipment:

No gear, body weight solely.

Workout Instructions:

Follow together with the guided Prenatal Bodyweight Workout on YouTube led by licensed private coach and prenatal health teacher, Lindsey Bomgren. 

The guided video consists of kind cues, being pregnant modifications and motivation alongside the way in which.

Your Prenatal Bodyweight Workout Looks Like This:

  • 9 Low Impact Exercises At Home
  • Timed Intervals (30 seconds per train, transferring instantly from one train to the subsequent)
  • Repeat All 9 Exercises x2 Sets (relaxation for 60 seconds between units)

Pregnancy Cardio: 4 Low Impact Cardio Exercises for ALL Trimesters!

Prenatal Bodyweight Workout

1. Squat And Alternating Balance Punch 
2. 3 Knee Drives And 3 Lunge Pulses, R/L
3. Front Knee Strike And Rear Kick, R/L
4. 2 Jabs And 1 Squat 
5. 2 Lateral Walks And 1 Cross Jab
6. Speed Bag 
7. Front Kicks 
8. Side-to-Side Squat Punch And Row 
9. 3 Fast Feet And Floor Tap

9 Prenatal Bodyweight Exercises At Home

Squat And Alternating Balance Punch

Targets: Legs, glutes, quads, hamstrings, hip flexors, shoulders and core.

pregnant woman performing bodyweight cardio exercise, squat and punch

How To Do A Squat And Alternating Balance Punch

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Bring palms or knuckles as much as “defend” your face in a guard place (or barely decrease).
  2. Lower down right into a squat place, reducing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  3. Drive by your heels to face tall, squeezing your glutes. As you stand tall, carry out a knee drive on the precise leg, driving the knee up in the direction of the chest.
  4. As you carry out the knee drive, carry out a single arm punch with the alternative, left arm, driving the left hand overhead.
  5. Bring the precise foot again all the way down to the mat as you convey the left arm down in entrance of you once more.
  6. Repeat the squat, alternating the leg that performs the knee drive with the alternative arm punch.

Modification: Option to omit the knee drive and carry out a squat and alternating overhead punch whereas preserving each ft firmly planted on the mat.

3 Knee Drives And 3 Lunge Pulses

Targets: Legs, glutes, quads, hamstrings, hip flexors, arms, again, shoulders and core.

pregnant woman performing 3 knee drives and 3 lunge pulses, bodyweight cardio workout

How To Do 3 Knee Drives And 3 Lunge Pulses

  1. Start standing in a impartial place, ft hip-width aside.
  2. Step your proper foot again right into a reverse lunge. Lowering your proper knee in the direction of the mat, aiming for 90-degree angles in each knees. Pulse for a three-count on this loaded reverse lunge place.
  3. Then, carry out three knee drives on the precise leg by shortly pulling the precise knee in the direction of your chest and sending it again.
  4. Repeat this, alternating the lunge pulse and knee drive for the timed interval.

Front Knee Strike And Rear Kick

Targets: Hips, hip flexors, glutes, quads, hamstrings, decrease abs and core.

pregnant woman performing a front knee drive and rear kick, prenatal bodyweight workout

How To Do A Front Knee Strike And Rear Kick

  1. Start standing ft hip-width aside, left foot barely ahead and proper foot barely again.
  2. Perform a knee drive on the left leg by driving the left knee up in the direction of your chest with energy and management. Weight is in your proper again foot.
  3. Lower the left foot again so it’s flat on the bottom, then shift your weight into your left foot and carry out a rear kick on the precise, sending the precise leg lengthy behind you.
  4. Repeat, alternating the entrance knee strike (or knee drive) and rear kick for the timed interval.

Modification: Option to make this much less intense by tapping the again foot relatively than performing a rear kick. Option to make this extra intense by performing a entrance kick relatively than a entrance knee strike.

2 Jabs And 1 Squat

Targets: Legs, glutes, quads, hamstrings, arms, shoulders, again, biceps and core.

pregnant woman performing 2 jabs and 1 squat, low impact cardio pregnancy workout

How To Do 2 Jabs And 1 Squat

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Bring palms or knuckles as much as “defend” your face in a guard place.
  2. Perform 2 jabs by shortly punching the precise arm instantly out in entrance of you, then the left arm.
  3. Bring each arms again to your defensive place, or beginning place and carry out an air squat.
  4. Lower down right into a squat place, reducing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  5. Drive by your heels to face tall, squeezing your glutes and repeat the two jabs.

2 Lateral Walks And 1 Cross Jab

Targets: Outer glutes, quads, hip abductor and adductor muscle tissue, calves, shoulders, again, biceps, chest, core and obliques.

pregnant woman performing 2 lateral walks and 1 cross jab, prenatal workout at home

How To Do 2 Lateral Walks And 1 Cross Jab

  1. Start standing in a boxing stance – ft hip-distance aside, knees bent, on the balls of your ft. Bring palms or knuckles as much as “defend” your face in a guard place.
  2. Take two lateral steps to the precise of your mat; sustaining a loaded squat place (knees bent).
  3. Once you attain the sting of your mat, jab your left arm throughout your physique. Rotating by your ft, hips and higher physique as you punch (hips comply with toes).
  4. Bring your left arm again to your defensive place, or beginning place.
  5. Then take two lateral steps to your left, performing a cross-body jab along with your proper arm.

Speed Bag

Targets: Arms, shoulders, again, chest, biceps, triceps, abs, core and calves.

pregnant woman performing speed bag exercise, prenatal cardio workout

How To Do A Speed Bag

  1. Start standing, ft hip-width aside, knees bent, core engaged. Send the arms simply overhead, bending on the elbows.
  2. Perform a boxer shuffle by gently bouncing, shifting your weight backwards and forwards from proper foot to left foot, balancing on the balls of your ft.
  3. As you accomplish that, think about you’re hitting a “speed bag” (consider any type of boxing film you’ve seen, that is the traditional transfer). Make massive round motions with every arm as you “hit” your imaginary boxing bag.
  4. Continue to hit the boxing bag as you keep the boxer shuffle for the timed interval.

Modification: Option to carry out the pace bag with fists at chest degree relatively than overhead (the upper the arms overhead, the upper the center fee).

Front Kicks

Targets: Hips, glutes, hamstrings, arms, again, abs and core.

pregnant woman performing alternating front kicks

How To Do Front Kicks

  1. Start standing, ft hip-width aside, knees bent, core engaged. Arms are loosely in entrance of your chest, elbows bent.
  2. Transfer your weight into your left leg as you pull your proper knee up in the direction of your chest.
  3. Then hinge again, preserving ribcage to hips open as you kick by your proper heel, kicking your proper leg straight in entrance of you as you stand. Pull the arms again, elbows to hips.
  4. Return your proper foot to the mat, bringing the arms again in entrance of your chest, and repeat the entrance kick on the left leg.
  5. Alternate the entrance kicks for the timed interval.

Side-to-Side Squat Punch And Row

Targets: Legs, outer glutes, inside thighs, quads, hamstrings, shoulders, chest, again, biceps and core.

pregnant woman performing side-to-side squat, prenatal bodyweight workout at home

How To Do a Side-to-Side Squat Punch And Row

  1. Start standing ft shoulder-width distance aside, knees barely bent, core engaged. Bring palms to the hips.
  2. Step the precise foot out broad and decrease down right into a squat place, reducing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  3. As you decrease into the squat, punch each arms straight out in entrance of you.
  4. Drive by your heels to face tall, squeezing your glutes. As you stand tall, shift your weight into your left foot and step the precise foot again in to heart. Pull the arms again to your hips to return to your beginning place.
  5. Repeat, this time stepping out to the left for the squat.

3 Fast Feet And Floor Tap

Targets: Hip flexors, quads, hamstrings, calves, again and core.

pregnant woman performing fast feet exercise in a prenatal bodyweight cardio workout at home

How To Do 3 Fast Feet And Floor Tap

  1. Start standing in an athletic stance along with your ft shoulder-width distance aside and your hips low, retains bent.
  2. Push by the balls of your ft and run in place shortly for a three-count.
  3. Then, drop your hips low to take a seat again into the underside of a squat, reducing your hips down parallel along with your knees. Drive your knees out towards your outer three toes.
  4. At the underside of the squat, shortly faucet the bottom along with your left hand. Then, pop again up into the athletic stance.
  5. Repeat, alternating the hand that faucets the ground for the timed interval.

Modification: Option to omit the ground faucet and simply carry out quick ft.

More Of Our Most Popular Low Impact Cardio Workouts

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