Muscle and bone strengthening exercise is recommended for pregnant women twice per week (Physical Activity Guidelines for Americans, 2018). Strength exercises during pregnancy will strengthen muscles needed for carrying extra weight such as the hips, legs and back.
Prenatal workouts can be beneficial to both mom and baby. It is recommended to discuss exercise with your doctor prior to starting an exercise routine during pregnancy. Significant changes occur in a woman's body during pregnancy, so it is important to understand how exercise may need to be modified to accommodate those changes.
Suggested Equipment: Hand weights or similar household object, i.e. canned food or filled water bottle.
Workout Directions: Each exercise can be repeated 8-12 times. Complete a cycle of all exercises 2-3 times. There should be a day of rest between strength training days if strengthening the same muscle groups.
Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.
- Physical Activity, Centers for Disease Control and Prevention (CDC)
- Physical Activity Guidelines for Americans, 2nd Edition, U.S. Department of Health and Human Services
- Exercise During Pregnancy, The American College of Obstetricians and Gynecologists
The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.
This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).