Pregnancy Exercises For A Fit Pregnant Body (30 Min Full Body Pregnancy Workout)

Today we're doing the full body pregnancy workout to keep our body strong and sculpted during pregnancy. There are so many benefits to exercising in pregnancy including reducing risk of c-section rates and reducing labor time. You don't need any equipment for this workout. We're going to start with a standing hip workout and we're going to get down on the floor for some sculpting moves. We'll also do some labor preparation to prepare your body for an easy labor and get your baby into the optimal fetal position. I had three positive birth stories where I felt like I coped the entire time through and I really credit the exercises and stretches that I did. So I'm going to share those exercises with you today and for more videos on how to have a positive birth where you cope the entire way through, subscribe and hit the notification bell. Let's start standing up for a short warm-up. Just getting up however is comfortable for you. Let's start rolling our shoulders. Throughout the workout we're going to focus on breathing into our side and back ribs. This is going to allow you to keep your baby pulled in protecting your core. Good. Let's come the other way. Bring your whole arm into it. Going both ways. Good. Engaging your core, pulling your baby in. Exhale as you circle your knee around. Other leg. Good. Let's bring our arms out to the side and we're going to reach down. You can touch your knee or your ankle, whatever feels good. Let's warm up our hamstring. We're going to curl it up. Good. Switching to the other side. Good. I'm going to set the timer now for 40 seconds of a move and we'll have 20 seconds to walk and keep our heart rate up between. For this first one we're going to exhale. Bring our knee up. Come up on our toes. We can lunge to the side. I will provide a jumping advanced option if that's safe for you. Keeping your baby pulled in. Walk it out. We'll sit up on the other side. Up on your toes. You can use this walking as a break between or you can pump up your cardio. We're going to do a modified burpee here. Then up on your toes or jump if it's safe for you. Alternating your feet each time. Walk it out. Take our feet wide apart. Lunging down. Chest stays high. You're not pounding out and then straighten or option to jump. Squeeze your legs and glutes at the top. We're going to do a side oblique crunch here. Go at a speed that's safe for you. Strong arms. You're going slow or you can go faster. Amazing. Hugging up on the other side. Strong shoulders. Strong arms. Exhale as they come together. Five more seconds. Nice. Walk it out. We're going to bring our legs wide apart. Squatting down. Pulsing here. Feeling your inner thighs. Almost as if your feet are dragging together. A little bit lower. All these muscles are going to help you in your birth. Amazing work. Let's shake it out. We can stretch that out again. Bring your legs apart. Gently pressing just above your knees. You can drop one shoulder in. Let's come up. Pigeon toe. Our toes in. You can clasp your elbows or your hands. Opening through your chest. Keeping your baby pulled in. Lean forward. Let your shoulders relax up towards your ears. Deep breaths into your back ribs. Bend your knees. Bring your hands back in if they're away and let's come all the way up. Good. Stretch out our quad. You want to hold on to something you can. Releasing through your psoas, your hip flexor as well. Other side. Beautiful. Release. Let's grab strengthen our arms now. We're going to start with some push-ups. To protect your core you can be in all fours or if it's safe for you you can move to a plank position. If your wrists are you can put little towels underneath your wrists. Hugging your baby in. We're going to move to a diamond position here. Keep going. If the movement is bothering your elbows you can always pulse at the bottom. Moving to tricep pulses. Elbows point straight back. We're going to pulse here. Good. Good. Release. Shake it out. Let's stretch our arm across quickly. Other arm. We're going to move into our glute work here. So we can start on all fours. I'm going to drop our forearm down. We can open up behind us. We're going to move that foot. Tap it front and then drive our heel back. Using your core. Pulling your baby in. Hips are very stable. Squeezing your glute at the top. Take your foot back. We're going to draw tiny circles behind us. Again keeping your hips very stable. Switching directions. Squeezing your glutes. Keeping your core engaged. Your baby pulled in. We're going to draw a rainbow with our back foot next. We're going to tap it forward. Use internal rotation. Squeeze your inner thighs as you cross. Turn it in. Squeeze both inner thighs. Make sure you're not dumping through your lower back. Let's sit back. We can stretch out your glute. You can set up on the other side. We're going to start tapping forward. Driving your heel back. Squeezing your glute at the top. Second side is always a little bit harder. You might feel it in both your glutes. Getting ready to draw a rainbow behind us. We're going to tap forward. Turn your leg in. Squeeze your inner thighs. This is also a great position to get baby into a good position. Release. Let's stretch out through our glutes. Getting both sides. Let's come to all fours. We'll do some cat and cow here. Just mobilizing the spine. Exhale. Pulling your baby in. Rounding out. You can take any movement here if it feels good to wiggle back and forth. Deep breaths into your side and back ribs so that you can keep your baby pulled in and your core protected. On an inhale, look up. Not dumping through your lower back. Exhale. Moving back and forth. Good. Let's take some hip circles here, but imagine there's a pencil coming out of your tailbone and you're going to draw circles on the wall behind you. Good. Going the other way. Good. Coming to a neutral spine. We're going to move into yogi squat here. If it's easier, you can stand up and lower into yogi squat, or you can bring your feet to your yogi squat position. If your heels pop off, that's okay. You can place blankets or toilet paper roll underneath your heels. Let's sit tall. Pressing your elbows in. Take a couple of breaths here. Relaxing your shoulders. You can either relax through your pelvic floor, especially if you're near your last few weeks of pregnancy. Your pelvic floor is not going to push out your baby. Your uterus is going to push out your baby. So it's okay just to focus on opening and relaxing. If you're earlier on, you're pregnant, you don't have a tight pelvic floor. We want to strengthen our pelvic floor to prepare for an easier recovery after. So we can add some kegels here. So we're going to imagine a blueberry at the opening of our vagina. Lift it in and up and hold for five, four, three, two, one. Release. You can do that again. Lifting up. Hold. Five, four, three, two, one. Release. Fully relax at the bottom. Last time. Five, four, three, two, one. Release. Breath here. And you can go in and out a few times on your own. If it feels better, you can stand up to come out or you can plop yourself forward just by placing your hands and rocking forward. Let's come to our knees and come to a kneeling lunge position. Again, great for getting baby into the good fetal position. You can either stay high here or if it feels good, you can come down. You can also put your hands on a block or books if it's hard to get all the way down. You can take some movement here, being careful not to overstretch during pregnancy. Taking some deep breaths into your side and back ribs. Exhale. Pull your baby in. Let's come on up. Flex your front foot. Hinge at your hips. Just an easy hamstring stretch here. You can flex and point your front foot if it feels good. Coming up. Switching to the other side. Taking any movement Let's bring our leg back in. We can come to a seated position. If it's more comfortable, you can sit on a pillow or a block. Flex our feet. Point our knees and our toes up. Sitting tall. Relaxing our shoulders. We can reach up and over. Really ballooning out through your side body. Making space for your baby underneath your ribs. Exhale. Pulling your baby in. Coming up. Switching to the other side. Reaching up and then over. Exhale. Coming up. We can move back and forth. Let's bring our legs back in for a comfortable seated position. I'm also going to link to another video on how to push and breathe your baby out to protect your perineum. Your perineum is the tissue between your pubic bone and your anus. It's in a diamond shape and we're specifically interested in protecting that tissue between your vagina and your anus. And one of the most important things you can do is learn how to breathe your baby out. I will link to that video right there. Thank you so much for joining me. You did amazing. For more exercises and strategies on how to have a positive birth and easy delivery, subscribe and hit the notification bell.