Pregnancy Tutorial Videos
If you are in this section then congratulations on your pregnancy and keeping up with exercise is great for your pregnancy! Having carried two babies and trained in both my pregnancies I felt it was important to create this section for any clients who may be heading down this road to not only have the confidence to continue lifting weights but also feeling reassured that exercise in pregnancy is totally safe when done correctly.
If you have only just started training then you may want to exercise with extreme caution and maybe opt for cardio based exercising such as swimming, walking and bodyweight exercises. However, if you are no stranger to lifting weights and have been doing it for a few years then you will be ok to continue to lift weights in your pregnancy.
Caution: If you find some exercises in this plan do not work for you, don't feel comfortable then you will need to modify the movement, go lighter on the weights you are using or avoid the exercise altogether. Listening to your body is extremely important during this time! Do the exercises that feel right for you.
There may be some exercises I haven't included in here but please don't incorporate two movements at one time for example a lunge and bicep curl. Despite seeing these ridiculous tik-tok, instagram influencers you will see some really crazy pregnancy workouts try not to copy these and just keep it simple! Many of us try to complicate the basics when actually we know the basics work!
If you have only just started training then you may want to exercise with extreme caution and maybe opt for cardio based exercising such as swimming, walking and bodyweight exercises. However, if you are no stranger to lifting weights and have been doing it for a few years then you will be ok to continue to lift weights in your pregnancy.
Caution: If you find some exercises in this plan do not work for you, don't feel comfortable then you will need to modify the movement, go lighter on the weights you are using or avoid the exercise altogether. Listening to your body is extremely important during this time! Do the exercises that feel right for you.
There may be some exercises I haven't included in here but please don't incorporate two movements at one time for example a lunge and bicep curl. Despite seeing these ridiculous tik-tok, instagram influencers you will see some really crazy pregnancy workouts try not to copy these and just keep it simple! Many of us try to complicate the basics when actually we know the basics work!
All these exercises were filmed while I was 38-39 weeks pregnant and have been performed from 12 weeks onwards throughout my whole pregnancy. This is to show all exercises are safe to do throughout any trimester! I had sickness with both my pregnancies so was unable to train from week 6-week 14, but I would recommend taking it easy if you feel worried or concerned.
Goblet Squats
Try to keep a very tight core and use a plate weight underneath your feet to ensure you can fully flex the ankles and get deep into the squat. If you are tall or have any back issues try without a plate weight. In pregnancy you will find you will need to go to a much wider stance than normal so factor this in for any squat movement patterns.
Leg Press
With the leg press make sure you place your feet on the widest setting, if you keep your legs too close this is going to be way too uncomfortable and will push on your belly way too much. Only come as low as you can comfortably do so and ensure you go to a lighter weight if you need to.
Smith Machine Squats
You can perform any type of squat whether it's smith machine or barbell. I find barbell squats extremely uncomfortable when pregnant so I don't recommend them but if they do feel good for you and they feel comfortable on your back and shoulders then by all means go for it! Keep the bar light if needed and focus on deep squats, a tight core breathing out on the way down.
Walking Lunges
I highly recommend doing lunges without any weights in your hands this is because I find it creates alot of pressure and tension on my core, however you may find doing lunges with weights may help you with your balance etc so feel free to add weights if you want too. Make sure you focus on wide lunges like train tracks and take your time with them!
Step-Ups
With step-ups the same goes feel free to do it without weight or with, I have just demonstrated without here! Make sure you step on the bench with your entire foot and be sure to switch your going up foot & leg each time so that you aren't always stepping upwards with the same foot and leg. Take your time and try to make sure you feel safe and balanced.
Elevated Glute Bridges
With this one you need to make sure you are comfortable with laying on the floor, if that doesn't feel good for you feel free to miss it out. Take both feet and your bum super close to the box, then pushing into your heels try to get your hips as high in the air as you can and make sure you feel the squeeze on your glutes. Make sure you exhale at the top of the movement!
Dumbbell Glute Bridges
Make sure you lay comfortably on this glute box and ensure it is not digging into your spine or compressing it (it will feel very uncomfortable). Make sure you are comfortable and place the dumbbell on the pelvis and I always opt to go just under my bump. Some people will be able to carry on doing barbell glute bridges but I personally find when pregnant these do not feel good for my body at all but if they feel good then feel free to do them. From here make sure your legs are fairly wide and you are squeezing your glutes on the way up, lower a little down and then repeat.
Dumbbell Shoulder Press
Ensure you have the bench at a nice 90 degree angle, you may need to take it slightly further back if you feel you need extra spinal support. It is imperative you keep your head against the bench to support your neck, take the dumbbells upwards safely and turn the dumbbells outwards. From here lower down and press back up and repeat for reps.
Smith Machine Shoulder Press
Ensure you have the bench at a nice 90 degree angle, you may need to take it slightly further back if you feel you need extra spinal support. It is imperative you keep your head against the bench to support your neck, make sure you do a test rep to make sure the bar comes down and is in line and as close to your chin as possible. This will isolate the shoulders more! Make sure you only use the smith machine if you are comfortable with the safety catches and know how to work them correctly and safely. Gym smith machines vary massively so be sure to ask gym staff members if you are unsure.
Rope Face Pull
Set up your cable so it is above your head, and ensure you walk back a good distance to create a pillar of resistance. From here hold the rope in an overhand grip with the bobbles of the rope resting on top of your thumbs. You can hold it the opposite way but you will then need to aim to bring the rope towards your chest rather than shoulders. If you are holding it in the overhand grip then ensure you pull the rope directly in line with your face and really try to stick out the elbows to get a squeeze.
Inverted Shoulder Press
Ensure you have the bench at a nice 90 degree angle, you may need to take it slightly further back if you feel you need extra spinal support. It is imperative you keep your head against the bench to support your neck, take the dumbbells upwards safely and turn the dumbbells inwards. From here lower down and press back up and repeat for reps.
Dumbbell Chest Press
Ensure you have the bench at a nice 30 incline degree angle, you may need to take it slightly higher up if you feel you need extra spinal support. It is imperative you keep your head against the bench to support your neck, I also take my feet up on to the bench for extra spinal and back support. Make sure you take the dumbbells upwards safely and turn the dumbbells outwards or you can even have them at a slight inward angle for shoulder alignment. From here lower down to the chest and press back up & repeat for reps.
Smith Machine Chest Press
Ensure you have the bench at a nice 30 degree incline angle, you may need to take it slightly higher up if you feel you need extra spinal support. It is imperative you keep your head against the bench to support your neck, make sure you do a test rep to make sure the bar comes down and is in line with your chest as much as possible. Make sure you only use the smith machine if you are comfortable with the safety catches and know how to work them correctly and safely. Gym smith machines vary massively so be sure to ask gym staff members if you are unsure.
Cable Cross Overs
Set up your cable to chest height, and ensure you attach the handle attachments to each side of the cable machine. From here take one step out in the middle of the machine and push the handles forward with straight arms. Make sure you don't allow the cable to pull you backwards and maintain a strong stance and keep the shoulders in line and open out slightly then push back in with straight arms keeping it all in line with your chest.
Lat Pull Down
Make sure you take a good grip for each handle on the attachment and from here slide yourself under the safety bar. Make sure you lean slightly back and bring the bar to sit just above your chest. On the way up allow yourself to be taken with the bar to ensure your back fully stretches out and then repeat for reps.
Seated Rows
Set up your cable to belly height when you are sat down, and attach the right cable attachment to the machine. From here take yourself well back, some gym set ups will be different and the machine will be all set up for you but ensure you do move slightly back to create a point of resistance. From here pull the handle towards your belly and just under your chest, make sure you get a squeeze, stretch and repeat.
Dumbbell Lateral Raises
Standing with legs together or feet apart whatever feels best for you grab some weights that are challenging but that also don't compromise technique. Technique is important over the weight you lift! From here imagine you are taking your hands as far away from your shoulders as possible and keep a slight bend in the elbows if needed. From here lower down and back up and repeat for reps.
Dumbbell Frontal Raises
Start here with feet together or feet apart it's down to whatever feels best for you! From here start with dumbbells by your sides and as you go to lift them you will need to start to rotate them and bring them straight up infront of you making sure you go to shoulder height. From here lower back down and twist them back down and then repeat again for reps.
Dumbbell Bicep Curls
Start with feet together or feet apart, whatever feels best for your body! From here you are going to twist the dumbbells towards you and bring them up towards your shoulders and ensure you squeeze your bicep muscles. As you go to lower them down, twist them down and then repeat for reps.
Hammer Bicep Curls
Start with feet together or feet apart, whatever feels best for your body! From here you are going to lift the dumbbells straight up with them facing inwards and bring them up towards your shoulders and ensure you squeeze your bicep muscles. Lower down and then repeat!
Rope Tricep Extensions
Set up the cable so that it is well above your head, if you are quite tall make sure you take the rope as high as it will go otherwise you will not complete the full extension. From here attach the rope and hold both ends of the rope and then bring the rope down towards your hips to get a full extension on the back of your arms. Bring back up to 90 degrees and then push back down again. If you come to high up you will be missing the crucial point of the exercise so ensure you maintain a 90 degree bend on the way up before doing more reps.
Overhead Plate Weight Tricep Extensions
Start with feet together or feet apart, whatever feels best for your body! From here you are going to lift the plate weight up above your head! Make sure you hold the plate weight at its side otherwise you'll miss the squeeze, some people like to stand with one foot behind them for extra spinal support. From here bend the elbows and keep your arms as close to your ears as you possibly can! Repeat for reps!
Opposite Arm-Opposite Leg (Core)
If you find being on your back not comfortable you may want to miss all of this one out, however if you find you are ok on your back then feel free to give this a go to ensure you are still giving your core a little attention and strength. A strong core really helps to support you, your back and your growing baby as when the baby grows it pulls the core forward which can put lots of pressure on your back so ensure you keep some core and back stability exercises in through your pregnancy. Please watch the video for demo!
Exercises to help you prepare for birth
Preparing for birth can be an anxious time especially if it is your first time. Remember that exercises don't just suddenly send you into labour, your baby will come when they are ready and when the time is right. Trust in yourself and your body!
Cat & Cow Stretch
Hip Rotations/Circles on a ball
Pelvic Tilts on a ball
