The problem? Not all workouts are created equal, especially when you have a baby on board. You need a routine that is safe, effective, and flexible enough to do in your living room.
We tested the most popular options to find the best prenatal exercise DVDs available. Whether you want to find your Zen with yoga, strengthen your core with Pilates, or just dance it out, we found something for every trimester.
Let’s look at the safest ways to keep you moving comfortably from bump to baby.
- Four 20-minute yoga practices
- Customizable menu
- Easy to follow and effective
- Variety of low-impact dances
- Enjoyable exercise
- Gradual transition of exercises
- 5 dynamic body band workouts
- Compact and ultra-efficient
- Tones and reshapes the whole body
- Includes a variety of styles
- Gradual progress based on fitness level
- Offers workout plans for beginners
- Integrates strength, cardio and flexibility
- Well-rounded workout
- Featuring 4 powerful segments
- Complete pregnancy workout set
- Program based on trimester
- Includes free calendar download
- Energy-boosting program
- Adapted for all three trimesters
- Challenging without being too difficult
- Fun, invigorating workout
- Focused on cardio and toning
- Intimate, non intimidating approach
- Gentle yet effective and challenging
- Especially effective for new mothers
- Includes private instruction section
- With a sculpting workout
- Designed for lower body workout
- Super affordable
How Will Prenatal Exercise Benefit You?
Exercise might feel like the last thing you want to do when your ankles are swelling, but moving your body offers incredible rewards. Here is why staying active is a game-changer:
- Boosts stamina: Labor is an endurance event. targeted exercise strengthens the muscles you will need for delivery and recovery.
- Improves balance: Your center of gravity shifts constantly during pregnancy. Workouts like yoga help you adjust and stay stable on your feet (1).
- Reduces stress: The deep breathing and endorphin release from a good workout can calm your nerves and clear your mind.
- Eases discomfort: Boosting your circulation helps reduce that common pregnancy swelling and aches in your back and hips.
- Promotes better sleep: Many moms find that burning off excess energy helps them sleep more soundly despite the physical changes.
Prenatal Exercise DVDs vs. Classes
Deciding between a home video and a studio class comes down to your lifestyle and personality. Both have perks.
Classes are fantastic for socialization. An instructor can correct your form in real-time, and you get to bond with other expectant moms. However, classes run on a strict schedule that might not align with your energy levels.
A prenatal exercise DVD is the ultimate convenience tool. You don’t have to worry about what you’re wearing or travel time. If you feel a burst of energy at 10 p.m., you can press play. If you feel sick halfway through, you can stop without awkwardness.
Listen To Your Body
What to Look for in a DVD
Not every video will match your vibe or fitness level. Keep these factors in mind while shopping.
Experience Level
Be honest about your fitness history. If you were running marathons before pregnancy, you might want a more challenging cardio or strength DVD. If you are new to working out, look for a program labeled “gentle” or “beginner.” Always get your doctor’s approval before starting a new routine.
Trimester Focus
Some DVDs are general, while others are specific. A workout designed for the first trimester might involve moves that become uncomfortable (or unsafe) in the third trimester. Look for DVDs that offer modifications for each stage of pregnancy.
Workout Style
Do you prefer the calm flow of yoga, or do you need upbeat music and dance to stay motivated? Maybe you want focused strength training. Choose a style you genuinely enjoy so it feels less like a chore and more like self-care.
Product Reviews
Whether you want to find your Zen or break a sweat, here are the best prenatal exercise DVDs to keep you moving safely.
Gentle Yoga With Jessica Smith
Best Pregnancy Yoga DVD
If you want to connect with your body without high-impact stress, this DVD is a fantastic choice. Jessica Smith focuses on gentle stretches, relaxation, and breathing techniques that are crucial for labor preparation.
You get four different 20-minute flows. You can target specific areas like tight hips and aching backs, or go for a total body flow. The shorter duration is perfect for days when you have low energy but still want to move.
It isn’t just about flexibility; it helps with balance and mental calm. Learning how to breathe through tension now is excellent practice for delivery later.
Suzanne Caesar's Rhythm For Life
Best Pregnancy Dance Workout DVD
Who says prenatal workouts have to be serious? This DVD brings the party to your living room. It focuses on low-impact dance moves that get your heart rate up without jarring your joints.
At 50 minutes, it is a longer session, making it a solid cardio workout. It also includes segments on Kegels and breathing, which are vital for pelvic floor health.
The vibe is fun and social; you could easily do this with friends. Just note that if you have zero dance background, some of the choreography might take a beat to learn, but moving your body is what counts.
10 Minute Prenatal Pilates DVD
Best Pregnancy Pilates DVD
Pilates is famous for building core strength, which supports your growing bump and protects your back. This DVD is brilliant because it breaks workouts into bite-sized 10-minute chunks.
You can mix and match sections based on how much time and energy you have. The segments focus on different goals like flexibility, core strength, and standing balance.
This format is a lifesaver for busy moms or those battling fatigue. Committing to just 10 minutes feels doable, and you often end up doing more once you get started. It also includes a postnatal segment to help you reconnect with your core after baby arrives.
Fit and Sleek Prenatal Physique DVD
Best for All Trimesters
If you are looking for longevity, this DVD grows with you. It is a comprehensive system that lets you customize your workout based on which trimester you are in, ensuring safety and comfort.
The routines range from quick 5-minute blasts to 15-minute sessions. You can target specific body parts or go for a full-body tone. It is particularly good for women who want to maintain muscle tone throughout pregnancy.
Keep in mind that this is a “physique” workout, so it can be a bit more intense than a gentle yoga flow. It is ideal for moms who were moderately active before pregnancy and want to keep that momentum going.
Suzanne Bowen's Prenatal Barre Workout
Best Slim and Toned Prenatal Workout DVD
Barre workouts are excellent for pregnancy because they focus on small, controlled movements that burn out muscles without heavy impact. Suzanne Bowen brings that studio experience home.
This DVD is perfect if you want to feel the “burn” but keep things safe. It includes segments for the lower body, upper body, and cardio sculpting.
The instruction is clear, and Bowen focuses heavily on alignment, which helps prevent injury as your joints loosen up. It’s a great way to maintain strength and posture, which will pay off during those long hours of holding a newborn later.
Complete Pregnancy Workout for Beginners with Lindsay Brin
Best Pregnancy Workout DVD for Beginners
This set takes the guesswork out of prenatal fitness. It is divided into specific trimesters, so you always know you are doing exercises appropriate for your current stage of pregnancy.
Lindsay Brin offers modifications for moderate and advanced levels, meaning you can dial the intensity up or down depending on how you feel that day. The variety is great, with toning, cardio, and yoga segments included.
If you are nervous about what is safe to do, this structural approach is very reassuring. It feels like having a personal trainer guide you through the specific changes of each trimester.
Denise Austin: Fit & Firm Pregnancy DVD
Best Pregnancy Aerobics DVD
Denise Austin is a fitness legend for a reason. This DVD offers classic, reliable aerobics tailored for expectant moms. It includes workouts for all three trimesters, following ACOG guidelines for safety.
The sessions vary from 5 to 20 minutes. The focus here is on energy and mood; the moves are designed to keep your cardio endurance up and your muscles loose.
It is a great pick if you want a no-nonsense, cheerful workout that covers the basics of cardio and toning without requiring complex equipment or dance skills.
Prenatal Fitness Fix DVD With Erin O'Brien
Best Pregnancy Strength Training DVD
Erin O’Brien is a certified prenatal exercise specialist, so you are in safe hands here. This DVD is ideal for moms who want to feel strong, not just stretched.
It combines cardio and toning in a 40-minute workout that is challenging but doable. There is also a partner workout included, which is a fun way to get your partner involved in the pregnancy journey.
This program focuses on functional fitness, training your body to handle the extra weight of pregnancy and the physical demands of motherhood. It’s effective, efficient, and straightforward.
Power Pilates Post Baby Workout DVD
Best Workout DVD for After Pregnancy
Once the baby arrives, your fitness needs change again. This DVD is specifically designed for the postpartum period, focusing on gently rebuilding the core and pelvic floor.
The Pilates method is gentle on joints that might still be recovering from relaxin hormones. You can adjust the length of the workout from 15 to 47 minutes depending on how much time the baby allows you.
It offers modifications for every move, so you can start slow. This is crucial for healing abdominal separation (diastasis recti) and strengthening the back muscles you use constantly for breastfeeding and carrying the baby.
Fabulously Fit Moms: Lower Body Burn
Best Weight Loss DVD for Post Pregnancy
If you are looking for a higher-energy routine to help you feel like yourself again after delivery, check this out. Jennifer Nicole Lee focuses on the lower body and core, areas many new moms want to target.
The workout isn’t overly complicated, but it will make you sweat. It is designed to tighten and tone, helping you rebuild muscle stamina.
This is best for moms who have been cleared by their doctor for regular exercise and are ready for a bit more intensity than a gentle stretch session. It’s motivational and focused on results.
What Does Prenatal Exercise Involve?
Prenatal exercise isn’t about hitting personal bests or aggressive weight loss; it’s about maintenance and preparation. It modifies standard movements to accommodate your bump and protecting your loosening joints.
A good prenatal session typically includes:
- Breathwork preparation.
- Gentle stretching.
- Core stability (not crunches!).
- Low-impact cardio.
- Pelvic floor exercises.
- Relaxation and cool down.
Risks and Safety Guidelines
If you have a high-risk pregnancy, a history of preterm labor, or other complications, you must get the green light from your OB-GYN before working out. Safety is the priority.
Even with a low-risk pregnancy, your body changes rapidly. A move that felt great in week 12 might be impossible in week 30.
Keep these safety tips in mind:
- Get clearance: Always ask your doctor before starting any new fitness routine.
- The “Talk Test”: You should be able to carry on a conversation while exercising. If you are gasping for air, dial it back.
- Hydrate: Overheating and dehydration can trigger contractions. Drink water before, during, and after your workout.
- Modify for the bump: Avoid lying flat on your back after the first trimester, as the baby’s weight can compress major blood vessels.
- Avoid deep twists: Twisting your midsection can put too much pressure on the uterus. Turn from your shoulders, not your waist.
- Listen to your body: If you feel dizzy, faint, or experience pain, stop immediately. There is no shame in resting.
FAQs
Is It Better to Be Active or Rest When Pregnant?
A mix of both! Stay active because it can help with labor and recovery, but also listen to your body. When it says rest, grab that pillow!
What Month Should I Start Exercising During Pregnancy?
If you’ve been active pre-pregnancy, continue with your routine, making modifications as needed. If you’re just starting, the second trimester is often the sweet spot after morning sickness but before the big belly hustle.
Should You Workout Everyday While Pregnant?
Consistent activity is excellent, but daily intense workouts? Maybe not. Balance is key, and remember, growing a human is a workout in itself!
Can You Lose Weight While Pregnant If You Exercise?
Weight loss shouldn’t be the goal during pregnancy. Even though things like gestational diabetes are always a concern to watch for, just try and focus on staying healthy and active. Always discuss any weight concerns with your doctor.
What Not to Do When Exercising While Pregnant?
Avoid exercises that risk abdominal trauma, that are done flat on your back after the first trimester, or that involve extreme balance.
What Week Should You Stop Exercising When Pregnant?
There’s no set week, but as you approach your due date, you might want to tone it down and focus on gentle exercises like walking or prenatal yoga.
Do I Need Special Equipment for Prenatal DVDs?
Most prenatal DVDs require minimal equipment. You will usually need a yoga mat for comfort and stability. Some strength-based videos might use light dumbbells (2 to 5 lbs) or a resistance band. A sturdy chair is often used for balance support in barre or yoga routines.
The Bottom Line
Staying active during pregnancy doesn’t have to mean dragging yourself to a gym. The right DVD brings the studio to you.
Our top pick is Gentle Yoga with Jessica Smith. It offers the perfect balance of movement and relaxation, helping you prepare your body and mind for labor.
Whatever you choose, listen to your body and give yourself grace. Any movement is better than none!
