This pregnancy and postpartum safe workout challenge was designed by a physical therapist intended for busy moms who have little time but want to get the maximum benefits. 




This post contains affiliate links. For more information, see my disclosures here.



There are thousands of workouts to choose from, but knowing which workouts are safe and unsafe to do while pregnant or postpartum is the challenge.

When choosing the right exercise routine, be sure to choose something that you know will be safe for you; if you are pregnant, you want to make sure that the workout is safe for your baby, too.

But don’t let the fear of hurting yourself or your baby stop you from working out.

Working out is so beneficial and is actually recommended during pregnancy and especially during postpartum recovery in order to return to your pre-pregnancy body weight.

Is Exercise Safe During Pregnancy?

Like I just mentioned, exercise is safe during pregnancy (for most women). Of course, I can’t say that it’s safe for every single pregnant woman in the world because everyone has their own medical history. If you are suffering from a health condition, consult your doctor before beginning an exercise routine. 

Generally speaking, physicians recommend that women who are pregnant should exercise to maintain a healthy weight and remain physically fit.

A good rule of thumb that many doctors say is:

“If you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. Continue to do the same or decreased intensity workouts, but do not increase the intensity of your workout compared to pre-pregnancy.”

I always recommend for you to do this first: get a prenatal care check-up (around 8 to 10 weeks pregnant) prior to beginning a workout for the first time during pregnancy. At this check-up you will ask for your doctor’s approval to begin working out and what restrictions your doctor might have for you specifically. 

If you have been exercising for several months or years prior to pregnancy and you just found out you’re pregnant, I would say you are safe to continue working out. Just be sure to check out this list of 37 exercises to avoid while pregnant

What Kind Of Workouts Are Safe During Pregnancy?

Like I mentioned earlier, get your doctor’s approval before beginning an exercise routine for the first time during pregnancy. When you do begin exercising, start very slowly and monitor your body’s response to exercise.

Related: Exercise During Pregnancy: Safety, Benefits and Guidelines

If you have pain, stop that exercise completely. If you have pain and muscle soreness days after your workout, cut back on some of the exercises in that routine.

This article from March of Dimes does a great job of explaining what exercises are safe during pregnancy. To sum it up, basically you want to do exercises that involve cardio or low impact aerobics, yoga, biking (stationary is best), strength training, stretching and swimming (one of the best exercise choices).



What Kind Of Workouts Are Safe During Postpartum?

There really is no limit, but be sure to choose the right workout at the right time of your postpartum recovery. Always get your doctor’s clearance before you begin. Typically this is at the 6 week postpartum check-up. Once you are cleared to work out, begin with light exercises that don’t involve a lot of straining, twisting or bouncing. This is what I recommend as the first exercise to do after having a baby: core strengthening.

But if you want to now the nitty gritty of what the best postpartum workouts should include, you’ll get all the details here.


Can Exercise During Pregnancy Harm Your Baby?


Yes, some can, and that’s why it’s important that you follow a workout plan that was designed by a medically trained professional. I’m a physical therapist who has been pregnant 4 times. I know which exercises are safe and which are not safe. To learn more about pregnancy safe workouts, visit this page.

Also, if you are postpartum, there are workouts that are dangerous for your body. True, you don’t have to worry about putting your unborn baby at risk anymore, but you do have to protect yourself and prevent any injuries from occurring during your workouts. Your body is still healing and is easily vulnerable to injuries. Avoid having any complications by choosing a workout program that is specific for postpartum women.

Related: Ab Exercises During Pregnancy: Are They Safe? 


10-Day Total Body Workout Challenge: Pregnancy and Postpartum Safe


If you are not sure where to begin when it comes to prenatal or postpartum fitness, I hope you find this article to be a great starting point. My FREE 10-Day Total Body Workout Challenge is perfect for you. Let me explain why.

I have created a simple 10 day challenge specifically for pregnant and postpartum women, and it focuses on the entire body.

In the challenge you will be targeting your upper body, lower body and your core. You’ll do exercises that are geared towards cardio and stretching. You’ll also have some fun while you’re doing it, I promise.  

 The best part about this challenge is that the workout routines are safe, short and to the point. I know a lot of pregnant women and new moms are short on time. All they want to do is feel good about doing “something” fitness related but don’t know where to start. This is it.

It only takes 10 minutes a day, and in 10 days you’ll complete the entire challenge. Rather easy, right?

Join The 10-Day Total Body Workout Challenge

After the challenge is over, you can start it up again, progress, add weights, add it to another program, etc. The possibilities are endless.

That’s why I love a 10 minute workout; you can use it as a starting point and build from there.

I always say, something is better than nothing. And with this simple, 10-day challenge that only takes 10 minutes a day, I know you’ll be able to squeeze this into whatever busy schedule you might have. Don’t let the excuse of time be the deterring factor.

If you are driven to finally make fitness a priority, now is the time to start. Sign up and join the 10-Day Challenge here and get started right away.

This post contains affiliate links. For more information, see my disclosures here.

*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.

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