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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.
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