Pre and Postnatal Full Body Workout, No Equipment!

If you're looking for a quick, equipment free, full body workout, you came to the right place! This pre and postnatal safe workout will just take 10 minutes of your time. It's also small spaces friendly so no need to push the furniture!

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Leslie Abraham

By Leslie Abraham

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Equipment needed:

– A chair

– That’s all! 😀

Full body workout step-by-step breakdown:

pre and postnatal full body workout

This full band workout is made of 4 exercises. We perform 10 repetitions of each and then repeat it all over again. Let’s have a closer look:

Exercise 1: Hip thrusts

  • Place your mid-back on the seat of a chair
  • Start at the bottom of the move, breathe out and bring your hips up
  • Hold for 3 seconds
  • Breathe in, go back down
  • Repeat 10 times

Exercise 2: Plank foot up

  • Face the chair and place your hands on the seat, directly below your shoulders
  • Bring your feet back in your plank position
  • On each exhale, push one  foot up, and engage your deep core muscles
  • Repeat 10 times total

Exercise 3: Squat punches

  • Start with your feet shoulder width apart
  • Breathe in and go down in your squat, add a pulse
  • On an exhale, come up and punch with clench fists
  • Repeat 10 times

Exercise 4: Modified prenatal burpess

  • Hands on the seat, below your shoulders
  • Bring one foot back at a time
  • Pull your knees in
  • Stand up, hands off the chair
  • Go on tippy-toes
  • Repeat 10 times

Want more prenatal safe workouts? Check out this blog post and video for an upper body mini band workout!

Disclaimer: Bonjour Baby strongly recommends that you consult with your physician before beginning and enrolling in any exercise program, even if you are in good physical condition, not suffering from any complications, and able to participate in the exercise.
Bonjour Baby is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any specific exercise on a medical condition.

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