It’s no secret that fitness is a major part of Khloe Kardashian’s life and now that she’s pregnant she’s still committed to staying healthy. After the reality star received major backlash after posting videos of her working out, she took to her app to explain that her workouts are not only approved but encouraged by her doctor. She also explained how her fitness routine has changed now that she’s expecting.
“Pregnancy has definitely changed my workouts—they are way more mild. Most of the time I feel like I could do a lot more than what I’m doing, but I’m not necessarily allowed to,” she explained. “Joe is trained in maternity workouts, so I feel really comfortable with him and follow his exact routines. I love that he knows how to works abs for pregnant women. A lot of your motions are restricted, but it’s still super important to have a strong core while pregnant, especially for labor!”
The pregnant star also revealed her exact routine, from her warm-up to her cool-down, making it easy to follow along.
Warmup: I love to get my body going with some cardio! For this workout, it was 30 minutes on the stairclimber before circuit training.
Shoulder Raise with a Squat: Nothing’s better than a move with a dual purpose, right? For this one, I do a dumbbell press above my head and, as my arms come back down, I drop into a squat. Continue this for 30 seconds for one set—and then do three more!
Push-Up Shoulder Tap: This is no ordinary push-up! Every time I come up, I tap my shoulders with my opposing hands (left hand on right shoulder, right hand on left shoulder) before lower down again. This move works your arms and chest of course, but also your core.
Lateral Duck Walk with Resistance: There is so much packed into this one move! With a resistance band above my knees and hanging onto a TRX strap, I do a lateral duck walk: three steps to the left, stop and do a pull-up, then three to the right, stop and do a pull-up. I continue this for 30 seconds, take a few breaths and do two more sets of 30 seconds.
Battle Ropes: Battle ropes shred your arm muscles. I step it up by kneeling on a Waff Mini Elite so I engage my core too. Everyone was asking me about it, so here it is if you want to get one for your next workout!
Chest Press on a Balance Ball: With my upper body laying on a balance ball and my feet shoulder-width apart for stability, I do 30 chest presses with a dumbbell in each hand for a total of three sets.
Weighted Squats: For a full minute, I hold a squat while standing on the Waff Minis for instability, while also pressing out on the resistance band above my knees. It fires up my legs and glutes!
Bird-Dog Plank: This move is a game-changer for your core! You’ll need two Waff Minis (or anything that creates instability). Place your knee on one with your opposing hand on the other and hold (and hold … and hold …) for 30 seconds. Take a few breaths, then do it again with the opposite knee and hand for another 30 seconds. Believe me, it’s harder than it looks!