10-minute Heidi Klum Prenatal Workout – Safe & Effective

Attention: Always consult with your midwife or doctor before you start any workout!

Do you want to continue to feel fit during your pregnancy? Then you can sign up for special pregnancy fit classes, which are also a great way to connect with other expecting moms. But if you are strapped for time and cash (all that baby stuff sure adds up, right?) here’s a great pregnancy workout used by Heidi Klum's trainer to keep you in fabulous shape!

When you’re pregnant, you are often tempted to quit exercising. But to keep active is actually a good thing during your pregnancy. Here's why to keep going:

  • You keep your weight under control
  • Your condition will improve
  • You will have a better endurance
  • You will recover faster after childbirth.
  • You will prevent more pregnancy related physical problems, like hip instability
  • You’re basically a greenhouse for the baby that is growing inside you, and a healthymama increases the chance of a healthy baby.

It is however always important to adjust your workout to your pregnant state, and to listen to your own body. You don’t want to overdo it.

Second: The right Posture

Now that you are pregnant, you are more likely to suffer from back pain. This is because pregnancy hormones make the muscles of the lower back stretchable and soft. Make sure you when you exercise to not bend down or stand up much quicker than you usually would do. Also take care that you lift with a straight symmetrical back. Here's a full explanation by the Fit Mums channel: 

A good posture should be like this:

  • Lower your shoulders and keep them slightly backwards
  • Get your chest and ribs up and forward
  • Keep your knees straight, but do not lock them
  • Stretch the top of your head slightly towards the ceiling, with your chin in
  • Do not tilt your head sideways, backward, down or forward
  • Keep your back straight
  • Pull your stomach in
  • Tuck your buttocks slight in
  • Put your feet a little apart, point toes forward and balance your weight evenly

Heidi Klum's Pregnancy Workout Video

When I was pregnant, a friend tipped me this great workout video of Andrea Orbeck, who trained Heidi Klum during her pregnancies. It only takes 10 minutes and targets all your muscle groups, so a great time-saver! Enjoy:


I did not have weights at home, so I filled two small bottles of water. I also used a non-toxic resistance band for the leg exercises.
What I especially loved about this workout were the pregnancy abs, a modified form of abdominal exercises. Everyone is always a bit wary of abdominal exercises when you are pregnant, but since you do still need to have a good posture these ab exercises will keep your core nice and strong.

Additional pregnancy exercises

Here is another workout I really liked to alternate with the Heidi Klum workout for pregnant women. It's more focused on stretching than on strengthening:

Pregnancy Workout 2

  1. Warming up
  2. Exercise for the neck
  3. Exercise for the waist
  4. ​Exercise for the arms
  5. Stretch for the legs
  6. Exercise for the pelvic floor muscles

1. Warming up

  • Stand - Watch your posture - and extend your arms up till a bit over your ears.

  • Bend over while swinging your arms down, while slightly bending your knees

  • Bend as far down as you feel comfortable, let your arms hang down

  • Come back up, and repeat 5 times.

2. Exercise for the neck

  • Sit on a cushion on the ground with relaxed shoulders.

  • Drop your chin slowly to your chest

  • Move your head very slowly to the right in a half circle

  • Then move your head to the left

  • Repeat 10 times

3. Exercise for the waist

  • Stand - Watch your posture -and stretch one arm up; the other arm rests on your upper leg. Bend your upper body as far as possible to the left while keeping your weight on both legs

  • At the farthest point you can reach, make 5 small movements back and forth in an extension of your arm.

  • Bend from your hips and swing your body forward. In the center, come back up slowly.

  • Then do the same for the other side

  • Do this exercise 25 times.

4. Exercise for the arms

  • Stand straight, feet spread apart a little.

  • Stretch both arms out to the side

  • Rotate your arms repeatedly so your palms are up and down alternately

  • Make sure to keep your shoulders low and your neck relaxed.

  • Rotate your arms 25 times.

5. Stretch for the legs

  • Stand straight, feet spread apart a little.

  • Bend all the way down and loosely hold the lower part of your calves.

  • At the farthest point make small movements up and down between your legs.

  • The move comes from your lower back. The shoulders and arms are relaxed.

  • Then grab the lower part of your right calf and make 20 small movements toward your right knee. Then grab your left calf and make 20 small movements toward your left knee.

  • Slowy come up with knees slightly bent.

  • Eventually you'll slowly with knees bent over the middle up.

  • Do the exercise for 3 times.

6. Kegel Exercise for the pelvic floor muscles

  • Lie on a yoga mat on the ground.

  • Your legs are bent; your feet flat on the floor next to each other.

  • Gradually tighten your pelvic floor muscles in three phases, by imagining that you have to stop peeing.

  • After holding this for 3 counts, release your muscles, again in three phases.

  • Keep breathing, try not to engage your abdominal, buttock or leg muscles.

  • Repeat this exercise 5 times.

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