Fitness for pregnant women: full-body workout with Kaya Renz

Are you expecting a child? Wow, congratulations! What an exciting time! If you were physically active before your pregnancy, you are probably now wondering: How much training is healthy for the unborn child? Am I now only allowed to do yoga classes for pregnant women? No, you don’t have to do that at all – because exercise offers your body, as well as your baby in your stomach, many benefits. Sport adapted to your situation is not only important to avoid excessive weight gain at this stage of life and to stay healthy and productive for the birth, but also helps new mothers to recover more quickly from the birth. After all, your body is subject to many changes in a short period of time.

But what is the best way to stay fit during and after pregnancy and what should you keep in mind? Fitness trainer and influencer Kaya Renz does it very successfully: Even as a mother, she not only manages to master workouts and everyday life with children in a sporty way, but has also helped many mothers to stay fit during pregnancy and get back into shape afterwards find. The athletic Berliner regularly shares her workouts on YouTube and Instagram and inspires her community with her knowledge about sport and healthy eating.

Since Kaya became a mother herself, her content here is particularly aimed at pregnant women and mothers. She has also published her own guide in which she shares her tips for a happy and healthy pregnancy.

25 minute full-body workout for pregnant women: This is what awaits you in Kaya’s workout

Are you motivated to start training? Kaya has a suitable workout for you: In her training session, no muscle group is spared: from the legs and buttocks, to the abdominal muscles and back, to the upper body and arms, all parts of the body are stressed. Important in advance: Of course, you should only train if you feel physically capable of it, so be sure to get the consent of your midwife or gynecologist before training.

Do you have the medical go-ahead and are you ready? Then you can get started! All you need for Kaya’s workout is a fitness mat (Kaya uses this yoga mat) and 25 minutes of your time.

With our professional training and nutrition guide for pregnant women you are always on the safe side and stay even with a baby bump motivated:

Training and nutrition guide

Fit during pregnancy for 9 months

• Training and nutrition plan guide

• Different workouts for each trimester

• Exercises in pictures and videos

• Guide for your diet

• 57 page PDF, available on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

These are the exercises from Kaya’s workout:

To give you a little foretaste of Kaya’s workout, we have summarized her exercises for you below. So you can see at a glance what awaits you in the workout and you can watch the correct execution in Kaya’s video and train together with her:

Warm up

To prepare her muscles and joints for the strain, Kaya starts her workout with a warm-up. It consists of the following exercises:

• Head circling
• Wake ups
• Sumo squats with side stretch
• Wrist circles
• Shoulder circles

This is followed by 4 training circuits, each consisting of 5 to 6 exercises. Each exercise is performed for 40 seconds before moving on to the next. There is a short break after each exercise set. If it gets too much for you, take a break at any time. Listen to your body, especially during pregnancy.

1st circle: legs and buttocks

In the first circuit of the workout, Kaya gets her legs and butt burning. Here she relies on the following exercises:

• Squats with side taps
• 2 lunges plus boxing
• Sumo Squat Pulses
• static lunges (right)
• static lunges (left)

2nd circuit: gluteal muscles, side abdominal muscles and back

After a short break, the second circle follows. In addition to the buttocks, the side abdominal muscles and the back are also stressed here. To do this, get on all fours and perform the following 3 exercises first on the left and then on the right side:

• Spider kicks (left)
• Pulse (left)
• Donkey Kicks (left)
• Spider kicks (right)
• Pulse (right)
• Donkey Kicks (right)

3rd circuit: lower body and obliques

Now come back to an upright position: train your lower body and the side abdominal muscles at the same time and get your body going with these exercises:

• Easy Jumping Jacks (don’t worry, it’s a milder version without jumps)
• Standing side crunches (right)
• Standing side crunches (left)
• Squat plus alternating standing side crunches
• Heel seat to knee stand

4th circle: upper body and arms

Of course, your upper body and arms shouldn’t be neglected during your workout! Here, too, Kaya has 4 suitable exercises ready for you:

• Plank plus downward dog
• Push ups
• Dips
• High bridge plus leg abduction

Cool down

Congratulations, you did it! In order to relax the muscles again after the workout and lower the heart rate again, follow a few stretching exercises:

• Side stretch
• Neck stretch
• Deep Lunge Stretch (hip flexor stretch)
• Stretching the wrists

Want to stick with it? You can find more effective fitness workouts and nutrition tips specifically for pregnancy in our guide:

Training and nutrition guide

Fit during pregnancy for 9 months

• Training and nutrition plan guide

• Different workouts for each trimester

• Exercises in pictures and videos

• Guide for your diet

• 57 page PDF, available on all devices

Log in here.
After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected].

5 questions for fitness influencer Kaya Renz

Kaya’s workouts are not just fun for moms, they make a difference and are created with a lot of love and expertise. In the interview, Kaya Renz told us how she became an influencer specifically for pregnancy fitness, how she organizes her daily training routine and what she pays attention to in her diet.

Social media content

1. How did you go from athlete to THE pregnancy fitness influencer and author? Can you briefly outline your path?

“To be honest, it wasn’t my plan to become a pregnancy & postpartum fitness influencer! My goal has always been to create effective and healthy workouts that are fun and inspire a lot of people. I wanted that The name Kaya Renz stands for quality and a healthy lifestyle.

Being pregnant with my son changed everything and since then I have only been shooting content for pregnant women and mothers.
My YouTube trainings are no longer just intended to get you fit, they are the magical me-time that suddenly becomes very important as a mom. A few minutes alone on the sports mat can absolutely influence the way your body feels, your energy level and your mood. Now I love creating short, effective workouts that fit into every mom’s routine.”

2. Being an influencer, athlete and mom at the same time certainly requires good time management. What does your everyday training routine look like today and how has it perhaps changed as a result of being a mother?

“Being a mother is an absolute full-time job and if your own career also takes up a lot of space, the day has to be well structured. Without daycare, a nanny and grandparents, I probably wouldn’t be able to train anymore. But exercise and sport aren’t just that my job, but for me it’s simply part of a fulfilling life. That’s why I do everything I can to train 4 to 6 times a week.

What has changed, however: My training routine usually only lasts 30-40 minutes and I always tailor it to my well-being. I listen to how my body feels and give myself the exercise that is really good for me that day. I usually vary between yoga, Pilates, full body workouts, barre and meditations. Sport is now supposed to give me energy and not take it away. Before my pregnancy, however, I often went beyond my limits and often reached my limit!”

3. Is there someone who inspires you in sports or do you have role models or experts that you work with?

“I’m currently planning something exciting with Sally from Fit with Sally for our communities. I also have a lot of contact with midwives and there’s a lot more to come on my Instagram channel this year. YouTube role models for me are: Mady Morrison, Pamela Reif and Inner Garden. These are impressive women who create very valuable content.”

4. Did you train during your pregnancy in the same way as in your videos and how much training did you do?

“Yes! I actually filmed my own training and used it to create YouTube workouts! From full body workouts, training with weights to Pilates and stretching units, everything is included and the result is exactly what I loved as a pregnant woman.
I really had a lot of time during my pregnancy. I notice this very much now that I have a child, which is why I started my morning with a training routine 6 to 7 times a week and did yoga on the morning of my birth!”

5. Do you pay a lot of attention to your diet to be so slim and fit?

“A well-selected diet is essential for a healthy, dynamic body. I pay a lot of attention to my diet and it is very important to me that at home we mainly serve healthy, nutrient-rich and vegetarian foods. But here too, moderation is key Just as I’ve become more relaxed when it comes to training, it’s also important when it comes to nutrition. Eating should be fun and not stress me out and when I eat ice cream with my son Yoko in the summer or a piece of cake on his birthday, that’s totally fine Okay and I’m actually enjoying it a lot now.”

In her new 25-minute full-body workout especially for pregnant women, Kaya Renz shows effective exercises that will keep you fit during pregnancy. To look toned and slim, Kaya works out 4 to 6 times a week and maintains a nutrient-rich, vegetarian diet. To ensure that sport doesn’t become a burden alongside her full-time job as a mother, she always listens to her body’s limits when training.

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