Fit & Fabulous
Fit & Fabulous

4 Week Pregnancy Workout Routine Plan

by Mina Outreach about a year ago in fitness

A Workout That Will Ease Aches and Pains of Pregnancy

4 Week Pregnancy Workout Routine Plan

Need a workout that will ease some of the aches and pains of pregnancy, while making you stronger and feel good about yourself? Then try the following exercises on a daily basis (or alternate days, as you feel) and add some stretching for flexibility. Stretching of large muscle groups like quads, hamstrings, chest, and back will help to prevent pregnancy-induced injuries and relieve discomfort. Another benefit of exercising in pregnancy is that you’ll not gain any unnecessary weight and post-partum your body will return to normal in no time.

It is overwhelming to think of exercising and eating healthy when you feel so fatigued and huge and have little energy to do anything else. Your body is changing and you feel it. Many of us worry if we are ever going back to the way we used to be? So it becomes more important that we pay attention to our bodies and try to work out in a way that makes the entire pregnancy much easier. Exercising will also help alleviate any discomforts or problems that are commonly associated with pregnancy.

Exercise at any time can improve heart health and stamina, decrease fatigue and constipation, enhance sleep, and improve muscle strength.

Benefits of Exercising During Pregnancy

  • Lesser weight gain
  • More energy
  • Less fatigue
  • Lesser cravings
  • Faster and easier labor and delivery
  • Loss of baby weight faster
  • Less probability of pregnancy-induced diseases like gestational diabetes and Thyroid disorders
  • Better sleep
  • Fewer aches and pains

Now, there are many workout plans that are out-there but not all of them are safe, effective, and easy to follow. So, here is the pregnancy workout routine that you can follow safely and easily, plus it’s quite effective.

Week 1-2


  • 15 Squats
  • 15 Shoulder Presses
  • 15 Deadlifts
  • 15 Stationary lunges per side
  • 15 Lateral Raises
  • 15 Upright Rows


  • 15 Dips
  • 15 Lateral Lunges per side
  • 15 Triceps Kickbacks
  • 15 Stability Ball Leg Curls
  • 15 Pile Squats
  • 15 Dumbbell Overhead Extensions


  • 15 Dumbbell Bicep Curls
  • 15 Reverse Lunges per side
  • 15 Hammer Curls
  • 15 Plank Straight Kicks per side
  • 15 Curtsy Lunges per side

Women who have not been exercising before pregnancy will benefit from taking up low-intensity programs and gradually move to a higher level. And Women who already attend a regular aerobics class should let the instructor know that they are pregnant so the instructor can modify exercises and advice about suitable movements. It is recommended that every woman who has a normal, healthy pregnancy should get 30 minutes of exercise most days of the week.

Week 3-4


  • 25 Squats
  • 25 Deadlifts
  • 25 Shoulder Presses
  • 25 Stationary Lunges per side
  • 25 Lateral Raises
  • 25 Upright Rows


  • 25 Lateral Lunges per side
  • 25 Dips
  • 25 Triceps Kickbacks
  • 25 Pile squats
  • 25 Stability Ball Leg Curls
  • 25 Dumbbell Overhead Extensions


  • 25 Reverse Lunges per side
  • 25 Dumbbell Bicep Curls
  • 25 Hammer Curls
  • 25 Plank Straight Leg Kicks per side
  • 25 Curtsy Lunges per side

Beware of one thing, you must check with a doctor before you start exercising during pregnancy, and you definitely shouldn’t exercise during pregnancy if you have asthma, diabetes or heart disease. Regular physical activity boosts maternal and fetal health, and it can make pregnancy, and post-delivery recovery easier. However, it is important to stay safe during exercises.

You can try this four-week pregnancy workout routine plan and do two circuits of each workout per day. Just remember to hydrate before, during and after workouts, have a healthy meal at least an hour before working out, and have a post-workout meal ready for immediately after the workout.

Mina Outreach
Mina Outreach
Read next: Best Running Shoes for Women
Mina Outreach
See all posts by Mina Outreach