3 Lunge Workouts Custom-Built for Each Trimester

Get your fit pregnancy off to a healthy start with the perfect lunge for every trimester.

1 Move, 3 Trimesters: Lunges

Start your pregnancy off on the right foot—or left if you prefer—with this customized workout, which will truly improve your body's functionality and aesthetic throughout all three trimesters.

There are certain workouts that will never go out of style. They're as common now as they were when you were just a kid panting through gym class—and lunges are one of those moves. Here's the thing about these leg-burning moves: they're that good. They do such a killer job of strengthening your lower body and you can do them anywhere, no equipment required. 

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As it turns out, lunges are just as good during every stage of your pregnancy. Fitness expert Jennifer Forrester, who has an app featuring a fantastic prenatal workout plan, is a huge fan of tweaking your workouts with each new pregnancy trimester. "Lunges are a great for strengthening the glutes, hammies, and quads. It doesn't take long to learn how to lunge and they can be done with little or no equipment. Lunges are one of my go-to bodyweight exercises when I'm short on time. I highly recommend adding lunges to your routine if you haven't already," Forrester tells Fit Pregnancy.

This particular workout features three different spins on the popular move, according to the pro. She breaks down the steps to a perfect first trimester lunge:

  1. Step the right foot forward so that your thigh is almost parallel with the ground.
  2. Bring the right foot back to start position.
  3. Alternate sides and repeat for 12-15 reps. 

Here's how she recommends you lunge in your second trimester:

  1. Stand tall, with your hands on your hips and your toes facing forward.
  2. Step your right foot forward into a lunge bringing the front thigh parallel to the ground. Hold at parallel as you pulse a few inches up and down twice.
  3. Push off the ground with your front foot, coming back to the starting position.

And this is the best way to lunge in the third trimester:

  1. Stand tall, with your right hand on the wall to assist with balance. 
  2. Step your right foot forward into a lunge in front of your body. 
  3. Push off the ground with your right foot, coming back to the starting position.
  4. With the same leg step back into a reverse lunge and then return back to starting position.