15 Minute Prenatal Core Workout

15-Minute Prenatal Core Workout

Looking for a gentle prenatal core workout you can do at home? This 15-minute routine with Jordan is designed for the first and second trimesters and is also a great beginner-friendly core workout. The exercises focus on safely strengthening your core, hips, glutes, and stabilizing muscles while keeping movements controlled and comfortable.

The workout begins with a light full-body warm-up and deep breathing to help activate the core. From there, Jordan guides you through single-leg lifts, opposite arm and leg lifts, glute bridges, modified side planks, bear crawl holds, bird dogs, and plank walk variations. Each exercise can be adjusted based on your comfort level and stage of pregnancy.

Proper breathing and form are emphasized throughout the routine, with modifications to make traditional core exercises more pregnancy-friendly. The workout finishes with gentle stretching and cat-cow movements to loosen the back and hips.

Watch the video above and follow along with Jordan for the complete 15-minute prenatal core workout. Always listen to your body and check with your healthcare provider about which exercises are appropriate for you during pregnancy.