12-Minute At Home Pregnancy Workout (Plus 5 Tips For Exercising At Home)
Working out at home can definitely come with challenges — from lack of equipment to distractions it can be difficult to stay focused and stay on top of a routine. That’s why we’re sharing our top 5 tips for working out at home, plus a 12 minute workout you can do anywhere!
How to workout effectively at home:
You still have to warm up and cool down!
When you’re doing a routine at home, it can feel a little different from the gym or an outdoor workout — but it’s important not to neglect any normal part of your routine. Warm-ups and cool-downs are always important, but especially during pregnancy! Warm-ups get your heart rate elevated gently which helps prevent dizziness and shortness of breath - it also increases synovial fluid in your joints so that they are cushioned. Cool downs bring your heart rate back to normal and stretching is always important to keep your muscles supple and relaxed.
Create an at home workout space
This one is important — even if it’s a corner of your living room you have to roll your yoga mat into each time you’re working out, create a specific area and treat it like you’re at the gym.
Pretend you’re at the gym!
Yes, really. This one might sound silly, but even though you’re at home — try to really get in the gym mindset. Put on your workout kit, get your music on, turn off your notifications, if you can, ask your partner to take care of things around the house for 30 minutes, and don’t think about what’s happening around you!
Stick to no-equipment workouts or get creative
This one can be essential to keeping up your at-home routines. Whilst it’s easier to stick to no-equipment routines if you’re working out home, thatcan get a little repetitive after a while. So, the next thing to do is get creative – did you know you can use water bottles as weights? Or a towel as a yoga mat? Try it!
Follow your Baby2Body plan
In all of your Baby2Body workouts, we offer the equipment alternatives you need to workout at home! All of the workouts you see are also safe and stage appropriate, so you can stay safe & cover all of the muscle groups during your workouts.
Our 12 minute, equiptment free at-home workout
This gentle cardio routine will get you moving at home on the days when running outside during the winter doesn’t seem appealing! This routine incorporates your warm-up and cool-down.
Disclaimer: You should get exercise clearance from your doctor before doing any exercise during pregnancy and the first 6 weeks of postpartum.
1. March in place, 20 seconds
Stand shoulder width apart and bend your arms at a 90 degree angle. March in place.
2. March in & out, 45 seconds
March in and out, ensuring you feel balanced at all times.
3. Side step & curl, 45 seconds
Step side to side and curl your arms like a bicep curl but without the weights!
4. Side step & overhead punch, 30 seconds
Step side to side. Instead of punching diagonally across your body, punch diagonally up towards the ceiling.
5. Side step & double cross punch, 30 seconds
Step side to side. Take both arms and punch diagonally across your body in one movement. Repeat this movement, alternating sides.
6. Side step kick back & arm raise, 30 seconds
As you step side to side, kick your ankle back and up and raise your arms.
7. Repeat moves 1-6 for two more circuits!
To cool down (20 seconds per movement):
Shake it out
Give your muscles a gentle shake out — your toes, your wrists & ankles.
Shoulder roll
Take a few deep breaths as you roll your shoulders to loosen any tension in your neck and back
Standing calf stretch
Stand with your legs apart, knees slightly bent. Take your right leg forward and bend it up to rest on your feet. Your left leg is bent with your foot firmly on the floor. Slowly feel the stretch in your calf. Switch sides and repeat.
Overhead squat stretch
Stand with your legs apart, knees slightly bent, and take both hands up above your head. Hold your hands together and stretch towards the ceiling, Stretch towards one side and hold. Come up to the middle & stretch to the other side. Repeat.
Plie breath
Take some deep breaths with or without a pile stretch to steady your breath.
Want to follow this workout with an instructor? Head over to the Baby2Bod app!
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