12 Safe Pregnancy Workouts For Labor Prep, Core & Strength From Prenatal Trainer Laura Lucas

Looking for safe pregnancy workouts which help with labor prep, core work, full body toning, strength, and more? Well 12 brand new pregnancy workouts from prenatal fitness trainer Laura Lucas are live on the Baby2Body app NOW!

We’re giving a quick breakdown of what Laura’s new pregnancy workout routines look like here, but head over to the Baby2Body app to give them a go — remember, we have a 7 day free trial so you can try these workouts & choose from 500 more to find something that’s perfect for you and safe for your stage.

Let’s get into it, here are 12 brand new safe pregnancy workouts for labor prep, core & strength from prenatal trainer Laura Lucas, who’s pregnant at the moment, so she’s right there with you!

Safe pregnancy workout #1: Birth Prep Stretches 

What you’ll get from this pregnancy workout:

This collection of labor prep stretches from Laura focuses on pelvic floor relaxation. The exercises she guides you through will help to open the pelvis, release tension and lengthen your pelvic floor, and stretch the perineum. Joining Laura in this workout is Kirsty who demonstrates some modifications you can do if you have pelvic girdle pain. Both women are in their third trimester, so they’re right there with you! 

Who this workout is for:

• This pregnancy workout is safe & available for women who are 28-40 weeks pregnant

• Suitable for beginner, intermediate, and advanced fitness levels

Workout length:

14 minutes

Safe pregnancy workout #2: Full Body Balance 

What you’ll get from this pregnancy workout:

This pregnancy safe workout is designed as a full body circuit you can do through to the final stages of your pregnancy, helping support overall balance whilst keeping your bump comfortable. Prenatal trainer Laura will lead you through and is joined by Kirsty who demonstrates some alternatives for those experiencing pelvic girdle pain. 

Who this workout is for:

• This pregnancy workout is safe & available for women who are 18-36 weeks pregnant

• Suitable for intermediate & advanced fitness levels

Workout length:

27 minutes 

Safe pregnancy workout #3: Mobility & Strength 

What you’ll get from this pregnancy workout:

In this 3-set circuit, Laura blends mobility moves with all-over toning exercises for a balanced workout. Feel fit and strong in just 30 minutes!

Who this workout is for:

• This pregnancy workout is safe & available for women who are 14-38 weeks pregnant

• Suitable for intermediate & advanced fitness levels

Workout length:

30 minutes 

Safe pregnancy workout #4: 27 Minute Full Body

What you’ll get from this pregnancy workout:

You’ll follow along with prenatal fitness expert, Laura, for a full body workout. She's joined by Kirsty, who will demonstrate modifications if you're dealing with pelvic girdle pain. As we mentioned, both ladies are pregnant so you can see exactly how these moves look with a growing bump.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 18-38 weeks pregnant

• Suitable for intermediate & advanced fitness levels

Workout length:

27 minutes 

Safe pregnancy workout #5: 25 Minute Cardio

What you’ll get from this pregnancy workout:

This 3 set circuit features 5 exercises where you're 30 seconds on, 15 seconds at rest. Laura is 24 weeks pregnant in this video so will make accommodations for growing bumps! You’ll feel the burn without tiring yourself out too much, especially in those later stages of pregnancy.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 9-28 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

25 minutes 

Safe pregnancy workout #6: Wake Up With Laura

What you’ll get from this pregnancy workout:

An at-home cardio circuit safe for your 2nd and early 3rd trimester! Make sure you continue breathing, drink water during rests, and stop if you ever feel dizzy. Laura is 24 weeks pregnant in this video.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 6-28 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

28 minutes 

Safe pregnancy workout #7: 20 Minute Core

What you’ll get from this pregnancy workout:

Yes! You can workout your core when you’re pregnant. There are 10 minutes of active core work here with 5 moves in total, but you'll have a good warm up and cool down to round out this short but impactful 20-minute workout!

Who this workout is for:

• This pregnancy workout is safe & available for women who are 12-31 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

22 minutes 

Safe pregnancy workout #8: Isometric Core

What you’ll get from this pregnancy workout:

Another 3-set circuit from prenatal fitness trainer Laura, this time featuring a lot of holds and isometric movements to safely maintain core strength. You’ll feel strong & fit after this one.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 13-29 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

35 minutes 

Safe pregnancy workout #9: 30 Minute Upper Body

What you’ll get from this pregnancy workout:

Strong shoulders will help with posture during pregnancy and postpartum! This 3-set circuit from Laura is perfect for that.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 13-29 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

32 minutes 

Safe pregnancy workout #10: Equipment-Free Arms

What you’ll get from this pregnancy workout:

In this one, Laura guides you through an equipment-free arms workout as she’s in her 2nd trimester. Your arms will be burning — in the best way! That strength will be important when baby is here, trust us!

Who this workout is for:

• This pregnancy workout is safe & available for women who are 6-29 weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

32 minutes 

Safe pregnancy workout #11: Good Morning Glutes

What you’ll get from this pregnancy workout:

This 3-set circuit is guaranteed to wake up your glutes. Laura also shares extra challenges if you want to increase the intensity so it’s perfect for good days and… well days when you’re not feeling quite as active!

Who this workout is for:

• This pregnancy workout is safe & available for women who are 6-33  weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

35 minutes 

Safe pregnancy workout #12: 35 Minute Lower Body

What you’ll get from this pregnancy workout:

This bodyweight workout will target just about every muscle in your lower body.

Who this workout is for:

• This pregnancy workout is safe & available for women who are 6-33  weeks pregnant

• Suitable intermediate & advanced fitness levels

Workout length:

35 minutes 

So which pregnancy workout will you try first? Head to the Baby2Body app now to check them out or find another pregnancy-safe workout that suits you!

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