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The Best At-Home Pregnancy Workouts

Do you want to keep exercising during pregnancy but can’t find any at-home workouts you actually like? Friend, I’ve got your back. Here are my four favorite sources for the best online pregnancy workouts.

woman exercising during pregnancy

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Exercising during pregnancy has gotten a bad rap in the past. Doctors discouraged it, rumors circled that it caused miscarriage, and moms were scared that it would cause harm to their babies.

Gratefully, we know the truth now: exercising during pregnancy is one of the best things you can do for you and your baby.

Benefits of Exercising During Pregnancy

Real quick, before I share what I’ve found to be the best pregnancy workouts, let’s talk about some benefits of exercising during pregnancy.

Whether pregnant or not, exercise is good for you physically and mentally.

Physically, exercise helps you maintain a healthy weight, reduce your risk of heart disease, improve your sleep, and more. Mentally and emotionally, exercise reduces depression and anxiety, raises your self-esteem, and improves your brain function.

Exercising during pregnancy also provides lots of benefits to your baby. Exercise improves blood flow and circulation between you, the placenta, and your baby. It also increases the likelihood of full-term birth and of a healthy birth weight.

One of the most powerful benefits of exercising during pregnancy is that children of a mother who did prenatal exercise regularly have improved health beyond life in the womb. One study showed that a mother’s exercise during pregnancy resulted in improved heart function for her baby at one month old. 

Another study showed that the children of mothers who exercise during pregnancy have better attentiveness and discipline.

The researchers attributed that improvement to better nutrient delivery to the placenta because of increased blood volume, cardiac output, and placental function resulting from the mother’s exercise.

Regular exercise during pregnancy also reduces both baby’s and mom’s risk of chronic disease and lowers your risk of an unplanned c-section.

Finally (this one’s super cool), researchers have found that women who exercise regularly during pregnancy have higher levels of endorphins when they go into labor and report less labor pain. Cool, right?

Is My Baby Safe When I Exercise?

Like I mentioned, people used to preach that exercising during pregnancy caused miscarriage. That’s simply not true.

Miscarriage is usually caused by genetic abnormalities or other things out of your control. Exercising, as well as (safely) picking up your toddler and things of similar size, is safe and will not cause a miscarriage.

Another concern makes some moms hesitate to exercise: what if I fall or get hit, won’t it hurt my baby? While this concern is founded – you probably do want to avoid contact sports or things which could cause a fall – it’s not as much of a problem as you might think.

Your baby is surrounded by amniotic fluid which acts as a cushion and absorbs most of the force from an impact. In addition to the amniotic fluid, your uterus and abdomen provide more layers of protection for your baby.

My Favorite Pregnancy and Postpartum Workouts

Okay. Now let’s get to the good stuff.

With so much out there, it can be hard to find the best resources. To make exercising during pregnancy easier for you, I want to share the best pregnancy workouts I’ve found. They’re online, at-home workouts. And most of them are free!

Best Free Pregnancy Workouts

If you’re like me, you probably have a love-hate relationship with YouTube. It can be so helpful. And it can be a huge waste of time. But the three channels I’m about to share have been super helpful to me and I want you to know about them.

Pregnancy and Postpartum TV

Jessica Pumple, yoga and fitness instructor and Certified Pregnancy and Postpartum Exercise Specialist, runs the Pregnancy and Postpartum TV channel. She has all kinds of stuff, for pregnancy and beyond. Her videos include a wide range of workout types:

  • HIIT
  • Cardio
  • Yoga
  • Pilates
  • Dance
  • Strength

Her workouts tend to be on the easier, more gentle side. But they still get you moving!

She also has videos about how she healed her 4-finger diastasis recti gap.



Ashley Keller is the founder of GlowBodyPT. Ashley is a graduate of West Point (the United States Military Academy) and is a certified personal trainer and Certified Prenatal and Postnatal Exercise Specialist.

She specializes in challenging workouts that tone your body while still being safe during pregnancy and postpartum (or for the times in between!). 

GlowBodyPT has a wide range of workout types too:

  • Cardio
  • Pilates
  • Yoga
  • Strength
  • Tabata (HIIT)
  • Stretching

She also has shorter videos that target specific muscle groups (abs, arms, shoulders, legs, back, booty, hips, and more) and lots of stuff on nutrition and meal planning too.



Lindsey Bomgren is the woman behind NourishMoveLove. She is a certified personal trainer and pre- and postnatal fitness instructor. I love how down to earth she is and that she sees fitness as a way to be a better person, not just a way to look good.

Her workouts include a lot of dumbbells but still cover a wide range of workouts:

  • Cardio
  • Barre
  • Strength
  • HIIT
  • Pilates

A lot of her videos are targeted at specific body parts – glutes and abs, shoulders and arms, legs, back, chest, you name it.

I still need to try more of hers, so I’ll share one of my faves later on!

The Absolute Best Pregnancy Workouts

Now, I’m all about free. I rarely pay for programs or upgrades or anything. But every once in a while, something comes along that’s just that good and I decide it’s worth paying for. That’s how I feel about Barre3

barre3 (a great resource for exercising during pregnancy

I *happened* to find Barre3 in a business email subscription I read regularly for a while. (I read business emails because I have a bachelor’s degree in Accounting and that was my world for a lil while, surprise!).

Anyways. Barre3 had an ad on the email and I decided to start a free trial.

And I was hooked.

I love the combination of strength, cardio, and mindfulness all in one (that’s the “3” part of Barre3). The instructors are so fun and super encouraging.

The workouts range from easier to major burn. And you can choose between cardio, strength, flow, or a “signature workout” (a combo of the 3), so you’ll always be able to find one for how you’re feeling each day.

I loved Barre3 before I got married and I loved it through my first pregnancy and beyond. 

Moral of the story: Do the free trial and see if it’s your jam because I definitely would not be as consistent with exercise as I am if it wasn’t for Barre3.

You can check out their pricing here (not an affiliate link).

My Favorite Exercise Props

If you do Barre3, or any workout really, sometimes it’s nice to have a few props to bring the heat. Here are my favorite props that I use regularly.

5-lb Weights

I use my 5-lb weights more than anything else during workouts. They can add a little more resistance to one side or both and can help you really feel the burn in the upper and lower body.

Core Ball

My core ball is probably my second most-used prop. It’s great for core work but also helps you target your inner thighs as well as your glutes, arms, and quads, depending on how you use it. I definitely recommend getting one.

Yoga Blocks

Yoga blocks aren’t just for yoga, though of course they can be great for that. You can use one as a support when you’re doing your deep pregnancy squats. They’re also great if you want a little more space to work with, like with pushups or one-sided bridge lifts, or if you need some extra support during stretches.

I use mine to be a little higher off the ground when I do burpees. It feels better in my body.

Core Sliders

Core sliders are a fun prop I’d never used before getting into Barre3. You use them just like you think you would – to work your core (and legs!) by sliding them across the floor. One side is slick for sliding on carpet or a yoga mat and one side is soft for sliding on hardwood, so you can workout wherever you please.

Resistance Bands

Resistance bands are popular because they’re supposed to be easier on your joints than weights. They also intensify a workout quicker than almost anything else! The most common way to use them is around your thighs, but they’re also good for arm work and supported push ups too.

I like this kind of fabric resistance band because they don’t roll up or slide as much as the latex-y ones do.

Conclusion: Find What Works for You

There they are – the best pregnancy workouts. These resources were such a blessing to me during my first pregnancy because they helped me stay active and kept me feeling good. Maybe they’ll work for you.

And maybe they won’t. Either way, I would encourage you to find a way to prioritize exercising during pregnancy so that you can continue to move your body and reap the benefits.

Until next time,


P.S. In addition to exercising, nutrition plays a HUGE role in your health during pregnancy and the healthy development of your baby. I recommend following The Brewer Pregnancy Diet.

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