A 20-Minute Prenatal Dumbbell Workout to Stay Strong Throughout Pregnancy

In the past, doctors would caution people against strength training during pregnancy. The thinking was that it could lead to injury and be harmful to the developing baby.

Sure, strength training (or doing any type of exercise) incorrectly can result in injury, but that doesn’t mean you should necessarily avoid lifting weights.

If you have a typical pregnancy — meaning you don’t have any complications and your doctor has given you the thumbs-up to break a sweat — don’t shy away from hitting up the weight room or breaking out your dumbbells at home.

Try This 20-Minute Prenatal Dumbbell Workout

To help you stay strong throughout your pregnancy, Betina Gozo, CPT, a certified pre- and postnatal trainer based in Dallas-Forth Worth and author of ‌Women’s Muscle & Strength: Get Lean, Strong & Confident, put together this 20-minute prenatal strength workout.

All you need is a pair of moderately heavy dumbbells, but feel free to grab lighter weights if needed. The exercises should feel challenging yet doable with the weights you choose.

Be mindful of the weight you’re already carrying (aka your baby bump). How heavy you choose to lift may not be the same load you were able to lift pre-pregnancy.

Make sure to consult your doctor before you start any new workout routine, especially if you’re pregnant.

More than anything else, listen to your body. You want to avoid extra strain on your abdominals during pregnancy, so avoid holding your breath during exercise or doing moves that isolate or put too much pressure on your abs.

1. Front-Rack Sumo Squat

Gozo recommends the sumo squat during pregnancy because it allows more room for your belly and hips as you squat down, offering a little extra comfort.

Squats are not only a highly functional exercise (meaning they assist with doing everyday activities like walking and climbing stairs), but they also help build strength and stability in your legs and hips, Gozo says.

In pregnancy, the hormone relaxin increases, which loosens your ligaments and joints in the pelvic area to accommodate your growing baby.

“Relaxin relaxes the ligaments in your pelvis, so building stability is important during this time. I specifically prescribed a front-rack position because it encourages you to engage your core and keep your posture up,” she says.

Sets: 1 to 3

Reps: 12

Region: Lower body

1. Stand with your feet a little wider than hip-width apart, toes turned out slightly.
2. Hold a dumbbell in each hand by your shoulders in the front-rack position, as Gomo demos in the video.
3. Keeping your back straight and bracing your core, sit your hips back and bend your knees over your toes to squat down.
4. Lower until your thighs are parallel to the floor or as low as you can comfortably go.
5. Push your feet into the ground to stand back up, squeezing your glutes at the top.

2. Supported Bent-Over Row

Rows are excellent for building a strong back, which helps you maintain good posture as your belly grows, Gozo says.

Doing rows in a supported position, such as the staggered stance in this move, helps alleviate any added strain on your lower back.

Sets: 1 to 3

Reps: 12

Body part: Back

1. Stand in a staggered stance, stepping your left foot back behind the right.
2. Hold a dumbbell with your left hand and rest your right hand on your right thigh.
3. Hinge your torso forward, maintaining a soft bend in your knees. Keep your back flat, and make sure your head and neck are aligned with your spine.
4. Extend your left hand toward the ground.
5. Drawing your shoulders back and down, pull the dumbbell toward your midsection, keeping your elbow close to your side. Focus on squeezing your shoulder blade toward the midline of your spine.
6. Then, lower the back down with control. This is one rep.
7. After you finish all your reps, switch sides.

3. Suitcase March

This deceptively simple move works your core as well as your grip.

“As a new mom, you’ll be doing a lot of carrying on one side while holding a bunch of stuff on the other,” Gozo says. “I love this functional movement that incorporates a small balance aspect in it.”

Sets: 1 to 3

Reps: 12

Region: Core

1. Stand with your feet hip-width apart.
2. Hold one dumbbell with your right hand in the front-rack position at your shoulder and another dumbbell with your left hand by your side.
3. On an exhale, draw one knee up toward your chest while maintaining a neutral spine.
4. Lower your foot back down to the ground. Repeat with the other leg.
5. Do 12 to 15 reps, then switch arms in the front-rack position.

If you’re not able to balance, simply hover your foot off the ground a couple of inches instead of drawing your knee up to your chest.

4. Front Raise

You’ll be lifting your baby up a lot, and this classic shoulder exercise mimics that exact movement.

“I call this one the ‘stinky baby.’ Strengthening your shoulders is so important, because as a toddler mom whose kid poops sometimes up to five times a day, this move has been a must in my routine,” Gozo says.

Sets: 1 to 3

Reps: 12

Body part: Shoulders

1. Stand tall with your feet hip-width apart.
2. Hold a dumbbell in each hand by your sides.
3. Brace your core and draw your shoulders back and down.
4. Lift the weights with your arms straight out in front of you until they reach shoulder height, palms facing each other.
5. Lower them with control back down to the starting position.

“I do the neutral grip versus your palms facing down to emulate the position your shoulders will be in when you’re holding your baby,” Gozo says.

5. Sumo Romanian Deadlift

Strengthening your hamstrings and glutes is important as your center of gravity changes, Gozo says. This move also replicates picking up your baby from the floor — and their toys and bottles.

Sets: 1 to 3

Reps: 12

Region: Lower body

1. Stand with your feet a little wider than hip-width apart, toes turned out slightly.
2. Hold a dumbbell in each hand between your legs.
3. Push your hips back and bend your knees slightly as you lower the weights toward the floor with a flat back.
4. Brace your core and press your feet into the ground to push your hips forward. Return to the starting position, squeezing your glutes at the top.

6. Low to High

This woodchop-inspired exercise trains rotation through your core, but it’s also great for activating your leg and back muscles.

“This is an underrated move that I always think should be included in pregnancy. It’s a great total-body movement that works your legs, biceps, back, and shoulders,” Gozo says. “Plus, it helps with your proprioception (awareness of your body in space) and mobility through your hips and upper back.”

Sets: 1 to 3

Reps: 12

Region: Full body

1. Stand with your feet hip-width apart. Hold one end of the dumbbell in each hand.
2. Get into a quarter squat and rotate your body to the right with the weight outside of your right knee. Your hips and shoulders should be facing the right side.
3. Pull the weight up and across your body, rotating your torso and legs to the left side with the weight overhead, past your left shoulder. Keep your core tight and pivot through your legs as you travel in a diagonal line.
4. Reverse the movement and pull the weight back down to the starting position.
5. Do 12 to 15 reps on one side, then switch sides.

Be careful not to twist your torso too far on this move; only go as far as is comfortable. You want to avoid any compression of your abdomen.

Benefits of Exercise During Pregnancy

Studies have found that resistance training during pregnancy is safe and beneficial for both mother and baby.

“As your belly is growing and your body is changing, keeping it strong can help combat the aches and pains that can happen, and can keep your posture strong as your center of gravity changes,” Gozo says.

One research review found that resistance training can help relieve common symptoms of pregnancy, including fatigue and back pain, and provides a boost for mental health. Strength training was also found to assist with glucose control in gestational diabetes, increase uterine blood flow, and increase the likelihood of vaginal delivery, which is more beneficial for both mother and baby.

Another review found that regular physical activity during pregnancy, including aerobic exercise and resistance training, is associated with a reduced risk of complications, including pregnancy-induced hypertension and gestational diabetes.

Strength training during pregnancy is also functional. Think about the strength it takes to carry heavy car seats, hike up flights of stairs with a stroller, and carry out countless tasks while holding a baby in your arms.

“Maintaining a regular strength routine during pregnancy can also help you sleep better and boost your mood and confidence throughout the day,” Gozo says.