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21-minute Pregnancy-safe Bodyweight Workout for Strength and Flexibility

The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026

21-minute workout video. Low Impact, Strength, Floor Exercise. targeting Full Body, Glutes, Legs, Core. low intensity. helps with Muscle Strength, Flexibility / Range of Motion, Maintain General Health.

⏱️ Key Moments

Summary:The workout consists of ten exercises performed in two rounds, focusing on gentle movements to strengthen and stretch the body while ensuring safety during pregnancy.

🏃 Guide

This workout is designed for pregnant individuals looking to maintain strength and flexibility safely during all stages of pregnancy. It addresses common discomforts and helps prepare the body for labor.

Benefits

Improved muscle strength
Enhanced flexibility and range of motion

Step-by-Step Guide

1

Pulse Squat

Stand with feet shoulder-width apart, lower into a squat while pulsing gently. You should feel a stretch in your hips and engage your glutes. Ensure your knees do not extend past your toes.
2

Reverse Lunge

Step back into a lunge, alternating legs. Focus on keeping your back straight and core engaged. You should feel a stretch in your hip flexors.
3

Glute Bridge

Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes. You should feel activation in your glutes and hamstrings.
4

Bird Dog

On all fours, extend one arm and the opposite leg. Keep your core tight and hips level. You should feel stability and engagement in your core.

Safety Notes

Consult a healthcare provider before starting this workout if you have any pregnancy complications or conditions such as hypertension or gestational diabetes.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improved muscle strength. Enhanced flexibility and range of motion.

Is this workout safe?▼

Consult a healthcare provider before starting this workout if you have any pregnancy complications or conditions such as hypertension or gestational diabetes.

Who is this workout suitable for?▼

This workout is suitable for people with: Normal People.

Duration: 21m 1s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level

Suitable Conditions

Normal People

Therapeutic Goals

Muscle StrengthFlexibility / Range of MotionMaintain General Health

⚠️ Caution

Consult your doctor if you have: Hypertension, Diabetes

Equipment Needed

🏋️ None

Primary Focus

💪 Full Body💪 Glutes💪 Legs💪 Core

Category

Low ImpactStrengthFloor Exercise

⚠️ Workout Safety Tips

Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain

Tags

#21 min#half hour#Low Impact#Strength#Floor Exercise#beginner#None#Full Body#Glutes#Legs#Core#low
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