Pregnancy

5min

Prenatal Strength Training Without Equipment

Nancy Anderson

June 10, 2025

Pregnancy is a season of transformation, not limitation.

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For too long, strength training during pregnancy has been misunderstood, watered down, or avoided altogether. The truth? Movement is medicine, and strength training, even without equipment, is one of the best ways to support your changing body, prepare for labor, and speed up postpartum recovery.

Whether you’re in your first, second, or third trimester, you don’t need a gym or gear to build functional strength. All you need is your body, your breath, and the right guidance.

In this article, you’ll learn everything you need to know about effective prenatal strength training without equipment.

We’ll cover:

The benefits of bodyweight training during pregnancy
How to modify movements safely
What science says about strength training while pregnant
A sample weekly workout plan from the Natal app
Why Natal’s bodyweight pregnancy workout is a smart choice across all trimesters

Let’s dive in. Your strength journey does not pause just because you’re pregnant.

Why Strength Training During Pregnancy Matters

Before we talk about how to train, let’s talk about why it matters.

Strength training during pregnancy isn’t just about staying fit. It’s about supporting your body holistically — muscles, fascia, joints, core, and nervous system — through one of the most physically demanding times of your life.

5 Benefits of Prenatal Strength Training (No Equipment Needed)

Reduces back pain and joint discomfort

Strengthening the glutes, core, and upper back reduces pressure on the spine and pelvis.

Improves core and pelvic floor function

When paired with breath and proper cueing, bodyweight training improves deep core coordination and reduces the risk of diastasis recti and pelvic floor dysfunction.

Boosts circulation and energy

Safe strength training improves blood flow, which helps reduce swelling and fatigue.

Prepares your body for labor

Labor is an athletic event. Building strength, breath awareness, and stamina helps you meet it with confidence.

Speeds up postpartum recovery

The stronger and more connected your body is during pregnancy, the better your recovery tends to be.

Why Bodyweight Training Works in Pregnancy

You don’t need workout equipment or a gym to build real strength. In fact, some of the most functional and effective prenatal workouts use only your bodyweight.

A good bodyweight pregnancy workout will include:

Progressive challenge using tempo, holds, reps, and controlled range of motion
Multiple points of contact for balance and safety
Breath-based core strategies to protect and strengthen your abdominals
Emphasis on posture, hip stability, and pelvic mobility

It’s not about doing more or pushing harder. It’s about doing the right movements for the right reasons. That’s the approach we take inside Natal.

The Science Behind Prenatal Strength Without Equipment

Research supports strength training throughout pregnancy as long as you have medical clearance and follow trimester-appropriate guidelines.

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In fact, according to studies published by the Journal of Obstetric and Gynecologic Physical Therapy and ACOG, strength training during pregnancy:

Improves postural control and reduces lumbar pain
Decreases risk of excessive weight gain
Enhances labor outcomes and recovery time
Supports mental health and lowers risk of perinatal depression

At Natal, we incorporate physical therapy principles like:

360-degree breathing to restore intra-abdominal pressure
Functional TVA activation and core-pelvic floor integration
Postural stacking and glute-focused movements
Joint-friendly, low-impact options with built-in release and mobility work

This is not traditional fitness. This is purposeful, science-based training built for the female body through pregnancy and beyond.

Home Workout for Pregnancy: No Equipment Required

All of this can be done from home. No bands. No weights. No machines. Just a yoga mat and your body.

Natal’s Prenatal Bodyweight Program includes:

14 days of structured follow-along workouts
11 to 38 minutes per session
Daily videos for core, cardio, yoga, breath work, mobility, and full-body strength
Trimester-safe modifications with coaching by prenatal fitness experts
Beginner to intermediate levels that can be repeated or stacked

This program is ideal for moms who are looking for a home workout for pregnancy that fits into a busy schedule while still delivering results.

A Look Inside Natal’s Bodyweight Pregnancy Workout

Here’s a sample breakdown of what you’ll get inside the Prenatal Bodyweight Program in the Natal app.

Week 1

Day 1: Total Body (23 min)

Day 2: Core (13 min) + Cardio (26 min)

Day 3: Yoga (29 min)

Day 4: Rest Day

Day 5: Core (17 min) + Cardio (33 min)

Day 6: Yoga (38 min)

Day 7: Breath Work (11 min)

Week 2

Day 8: Mobility (15 min) + Total Body (16 min)

Day 9: Core (15 min) + Cardio (24 min)

Day 10: Yoga (31 min)

Day 11: Rest Day

Day 12: Core (22 min) + Cardio (24 min)

Day 13: Yoga (36 min)

Day 14: Breath Work (11 min)

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*You can follow the full plan or mix and match based on your schedule.

‍We encourage women to listen to their bodies and adapt based on how they’re feeling day to day!

How to Modify Strength Workouts Safely During Pregnancy

Bodyweight training is safe and effective, but it still requires thoughtful modifications.

Here’s how we coach safe prenatal training inside Natal:

Avoid long supine (on your back) positions after the first trimester. We modify with inclines, side-lying, or seated variations.
Focus on glutes and posterior chain to support the pelvis and reduce anterior pelvic tilt.
Train the core differently. Avoid crunches, planks, and anything that increases intra-abdominal pressure. Instead, we use TVA-focused breathing, side planks, and pelvic tilts.
Use breath as a foundation. Every movement in Natal is cued with breath to reinforce the core-pelvic floor connection.
Balance movement with mobility and recovery. Our programs integrate yoga, breath work, and mobility to balance out strength days.

Common Questions About Prenatal Strength Training Without Equipment

Can I start this program if I wasn’t working out before pregnancy?

Yes. As long as you’re cleared by your provider, Natal’s bodyweight program is beginner-friendly and can be safely started during any trimester.

How many days a week should I train?

The Natal bodyweight program includes movement options for every day, with intentional rest and recovery sessions built in. Many women do 4 to 6 days a week and listen to how they feel.

Is it safe in the third trimester?

Yes, and it’s especially helpful. Training with proper alignment, core strategy, and mobility work can ease common third-trimester discomforts and prepare your body for labor.

Can this help with postpartum recovery?

Absolutely. A connected core, stable pelvis, and strong glutes are your best allies in early postpartum healing. The habits you build now make a big difference later.

Why Choose Natal for Prenatal Bodyweight Workouts

Natal is not just a workout app. It’s a full support system for your pregnancy journey.

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Our programs are:

Built by experts in prenatal fitness, rehab, and women’s health
Trimester-specific with safety and function in mind
Rooted in real science, not trends
Designed to be repeatable and easy to fit into real mom life

Our Prenatal Bodyweight Program is just one of over 25 programs inside the app.

Whether you’re training for labor, reducing back pain, or just trying to feel more like yourself again, we’ve got a plan that meets you where you are!

Final Thoughts

You don’t need fancy equipment to build strength during pregnancy. You just need intention, expert guidance, and movements that actually support your body as it changes.