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Bodyweight Exercises for Pregnant Women at All Fitness Levels

While it might seem a little odd to work out while you have a miniature human inside of you, it's actually super healthy for both you and baby. If you're an avid CrossFitter, you can even do CrossFit safely while preggo. Not as hardcore with your workouts? No worries! These bodyweight exercises for pregnant women are safe and beginner-friendly (but can be taken up a notch to accommodate more advanced fitness levels too). Just remember to listen to your body, says Amanda Butler, a trainer at NYC-based HIIT studio The Fhitting Room, who put together these exercises for pregnant women.

How it works: Butler demos each move in the video, including modified and advanced versions of some exercises. Not sure which level to try? Stick with the same intensity of exercise you were doing pre-pregnancy—but don't bump it up. "This is not the time in your life to push yourself to the max," says Butler.

Do each move for 30 seconds, then rest for 30 seconds before moving on to the next one (but take more rest time if needed). Start with one full set and work your way up to two or three sets, depending on your fitness level. (Got back pain? Try Butler's pregnancy workout to prevent lower back pain.)

Push-Up (Modified/Advanced)

A. Start in a high plank position with hands under shoulders, feet slightly wider than hip-width apart. (To modify, drop to knees.)
B. Lower chest down until it's in line with elbows, which should be pointing backward at about 45 degrees.
C. Press away from the floor to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

Seated Hip Bridge

A. Sit with feet flat on the floor in front of hips, with knees pointing toward the ceiling. Press palms flat into the floor just behind hips, fingers pointing toward heels.
B. Press into hands and feet to lift hips up to knee height, keeping head in a neutral position, looking up toward the ceiling at the top.
C. Slowly lower to return to starting position.

Repeat for 30 seconds. Rest for 30 seconds.

Side Plank (Modified/Advanced)

A. Start in a side plank position on the right elbow with left foot stacked on top of right. (To modify, bend right leg to rest on right knee for balance.)
B. Extend left arm toward the ceiling.

Hold this position for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Bird-Dog

A. Start in tabletop position on all fours with a flat back, shoulders over wrists, and knees directly under hips. Keep neck in a neutral position.
B. Simultaneously lift right arm and extend forward, biceps next to ear, and lift left leg straight backward.
C. Return to starting position, then repeat on the other side. Continue alternating.

Repeat for 30 seconds. Rest for 30 seconds.

Plank-Up (Modified/Advanced)

A. Start in a high plank position with hands under shoulders, feet slightly wider than hip-width apart. (To modify, drop to knees.)
B. Lower to right elbow, then left elbow to move to a low plank position.
C. Press into right palm, then left palm to return to high plank position. Repeat, alternating which hand leads.

Repeat for 30 seconds. Rest for 30 seconds.

Squat to Leg Lift

A. Stand with feet slightly wider than hip-width apart and hands clasped in front of chest.
B. Lower into a squat, then stand and lift straight right leg out to the side.
C. Return right foot to the floor and immediately lower into a squat to begin the next rep.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Standing Oblique Crunch

A. Stand with weight shifted onto left foot, right toes touching the floor for balance. Left hand is on left hip and right arm is extended overhead.
B. Drive right knee up toward right ribs and drive right elbow down to try to touch knee.
C. Slowly return to start, tapping right foot to the ground.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

Stationary Lunge with Chest Fly

A. Start in a split squat position with the right foot in front and back heel lifted. Lift arms wide and up to shoulder level, elbows bent at 90 degrees with knuckles pointing toward the ceiling.
B. Lower into a lunge until front thigh is parallel to the floor while squeezing chest to draw elbows in front of face.
C. Press into front foot to return to starting position, opening elbows wide.

Repeat for 30 seconds. Rest for 30 seconds, then repeat on the opposite side.

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