15-Minute Workouts for Pregnancy

pregnancy exercise

At Holistic Wellness, we believe that healthy women are the hub of a healthier world, and as healthy women, we bring forth healthier and happier generations. Dr. Kate Naumes, ND, is a naturopathic doctor specializing in women’s health and wellness. Carina Parikh, MScN, is a holistic nutritionist.

Optimizing your health during pregnancy is critical for the long-term health of both you and your baby. Ensuring adequate sleep, stress management, proper nutrition, and a consistent exercise routine are all ways for you to maintain optimal health throughout the course of your pregnancy. Sometimes, it can be difficult to know what exercises are safe during pregnancy and how to properly scale movements. The American College of Obstetrics & Gynecology (ACOG) recommends starting with as little as 5 minutes per day of exercise and working your way up to 30 minutes as you feel comfortable. The guidelines suggest avoiding performing exercises on your back after the first trimester, avoiding exercise in hot or humid weather, and drinking plenty of water. Avoid exercises that require jumping, jarring motions, or quick changes in direction; your joints are more fragile during pregnancy and therefore more prone to injury. Keep in mind, even walking for 15 minutes a day in fresh air can provide benefits to your mind and body during pregnancy. You could start each of the workouts listed below with a short walk as a warmup. Lastly, we recommend emphasizing proper nutrition during the course of your pregnancy, which will help the workouts listed below be as effective as possible for your health and the health of your baby.

We offer nutritional consults, pantry clean-outs, grocery visits, and meal planning services for women who are pregnant or trying to conceive. Find us at our website, through twitter, or on our instagram. Below are a few 15 minute workouts that can be completed at home to help you achieve optimal health during your pregnancy journey. Enjoy!


Workout 1 (any trimester)

3 rounds:

minute 1: air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minute 2: 30 second plank hold (https://www.youtube.com/watch?v=16qYFJebkgI)

minute 3: bird dogs (https://www.youtube.com/watch?v=O9_Mi13IiSg)

minute 4: alternating lunges (https://www.youtube.com/watch?v=GZx4a8ECiUw)

minute 5: rest


Workout 2 (any trimester)

minutes 0-4: 30 seconds on, 30 seconds off – plank (https://www.youtube.com/watch?v=16qYFJebkgI)

minutes 5-9: 30 seconds on, 30 seconds off – air squats (https://www.youtube.com/watch?v=VBaciLLbfPE)

minutes 10-14: 30 seconds on, 30 seconds off – TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)


Workout 3 (any trimester)

3 sets of 10: calf raises (https://www.youtube.com/watch?v=4uPCKQqUWTM)

3 sets of 10: lateral lunges (https://www.youtube.com/watch?v=I1kNPaGeGLQ)

3 sets of 10: tricep dips (https://www.youtube.com/watch?v=cPQQWVX4TUQ)

3 sets of 10: TRX bicep curls (https://www.youtube.com/watch?v=132wPaNw6BI)


Workout 4 (mainly 1st trimester) – core focus

4 rounds:

minute 1: 45 second side plank (L) (https://www.youtube.com/watch?v=uIXUte3osiE)

minute 2: 45 second side plank (R)

minute 3: 45 second plank

minute 4: rest