The No Gym Required Workout for Pregnant and Postpartum Moms
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If you are expecting or are a new mother, you may find it difficult to make it to the gym to work out. This workout can be done at home in 30 minutes every other day to keep up your strength while you are pregnant, or to tone up after the baby comes. Make sure you speak to your healthcare provider before starting any exercise program.
 Warm Up
Get your blood flow moving to protect your muscles from injury. Do this by marching in place while swinging your arms for five or ten minutes. After you have warmed up, begin the workout below. Begin with one set of the exercises, and work up to three repetitions of the exercises.
Lunges work out the muscles of your hips, buttocks, and thighs.
You should do 10 to 15 lunges on each leg. Pregnant women should make sure they are close to a wall or something else that can be grabbed in case you begin to fall.
Squats work out the muscles of your hips, buttocks and thighs. You will need a sturdy kitchen type chair for this exercise.
 Leg Extensions
Leg extensions work out the muscles of your lower back, the abdominal muscles and the buttocks.
 Push ups
Push ups work out the muscles of your chest and arms. These are performed while standing, using a wall to push off of.
After you have finished your routine, cool down by stretching.
 More Information
Read more about the Postpartum Recovery period:
 Your Body
 Postpartum Complications
 Home Life