Kayla Itsines’ 4-Move Pregnancy Workout Is Totally Safe For Every Trimester

You've got five minutes, right?


Kristine Thomason |

Time: 5 minutes (optional 10)

Equipment: Dumbbells

Good for: Full-body

Instructions: For each move, perform 10 reps, then rest for 30 seconds. Continue to the next move. After you’ve completed all moves, rest for one minute, then repeat the circuit as many times as you need until you reach five minutes (generally twice). If you’d like to do a longer workout, continue for 10 minutes.

Sweat trainer Kayla Itsines created this exclusive pregnancy workout video to help tone your entire body. It’s also totally pregnancy-safe for all trimesters. Kayla recommends doing these full body exercises three times a week to stay fit.

READ MORE: The 3 Posture-Boosting Exercises Kayla Itsines Swears By

Goblet Squat

How to: Hold a dumbbell with both hands directly in front of your chest, and plant both feet on the floor, slightly further than shoulder-width apart. Looking straight ahead, bend at your hips and knees, making sure your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Keep your between a 45- to 90-degree angle to your hips. Push through your heels, and extend your knees to return to the starting position. That’s one rep. Complete 10.

Lateral Raise

How to: Hold a dumbbell in each hand with a neutral grip (palms facing inward), and arms extended by your sides. Plant both feet on the floor, shoulder-width apart. While maintaining a slight bend in your elbows, raise the dumbbells out and up to shoulder height. Be sure to draw your shoulder blades down and back. Lower the dumbbells to return to the starting position. That’s one rep. Complete 10.

Bent-Over Row

How to: Hold a dumbbell in each hand with a neutral grip (palms facing inward), and plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso forms a 45-degree angle to the floor. Extend your arms directly below your chest. Bend your elbows to bring the dumbbells in towards your body, and make sure your elbows stay close to the sides of your body. You should feel a small squeeze between your shoulder blades. Extend your elbows to lower the dumbbells and return to the starting position. That’s one rep. Complete 10.

READ MORE: Kayla Itsines’ No-Equipment Pregnancy Workout Will Keep You Strong Through Every Trimester

Biceps Curl

How to: Hold a dumbbell in each hand with a neutral grip (palms facing inwards) with your arms extended on either side of your body. Plant both feet on the floor shoulder-width apart. Bend your elbows to bring the dumbbells towards your chest, keeping your elbows close to the sides of your body. Extend your elbows to lower the dumbbells and return to the starting position. That’s one rep. Complete 10.

This article was originally published on www.womenshealthmag.com

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