My Pregnancy Workout: The Nasty 9s

Finally, a pregnancy workout that almost anyone can do (with your doctor’s approval, of course)! One of my favorite parts about this workout (besides the name, that plays off of our long 9 month baby growing months) is that it can be scaled for the beginner prego, all the way to the prego that has been working out with intensity from pre-pregnancy.

So if you have 15 minutes (warm up and cool down, included) and you want to feel great about yourself, get moving!

You ready?

Warm up
3 rounds of:
20 Step Jacks/Jumping Jacks
10 Twisters
10 Swoops
10 Deep Lunges

Set the clock for 9 minutes. Do as many rounds as you can (listening to your body, of course) of:
9 Couch Squats/Air Squats
9 Couch Push Ups/Push Ups
9 Bridge Ups/Couch Bridge Ups

Not sure exactly how to do these exercises? Watch my video below for a detailed explanation. WARNING – I get winded just demo’ing the warm up! Don’t worry…the workout isn’t that hard…I am just that pregnant!!!

Cool Down
Go for a walk around your neighborhood and breath in some fresh air. Appreciate that little bundle of joy you are growing, and be proud that you are doing what you can to give him/her a healthy start in life.

[youtube KEgsX0L6RG4]



  1. Colleen - October 28, 2016

    I have been looking for prenatal workout ideas. I’ll have to try this one. Thanks!

  2. Ceena Ong - July 13, 2014

    These are really nice exercises, Heidi. I’ve been looking for a workout that will give me a little extra kick, and make me feel like I’m really working out. I’ve been doing the Oh Baby! Pregnancy Exercises, and they’re great but a bit to easy for me. Christy, from Uplifting Families, suggested I try your workout. This would be a good mix to add to my workout to give me that extra sweat. 🙂

  3. Jessica - June 6, 2014

    Thanks for the post Heidi! 25 weeks pregnant and was on restriction for the first 3 months due to possible miscarraige. Happy to announce that everything looked wonderful at the 22 week ultrasound and cleared for all and every activity. Trying to get back into things this late in the game has been a challenge and seeing your pregnant belly do all of these workouts has inspired me to get my butt in gear! Going on 2 weeks of every morning and every evening 15 min stretching & The Nasty 9s!! I actually was turned onto your page by my husband who follows your husband and does Nasty 9s in the morning as well!!

    I appreciate the during pregnancy and immediately post baby work out videos. Seeing you do these motivates me that I can do it too!

  4. Erin - May 28, 2014

    I was hoping to try this workout, but the video isn’t showing up. Is there somewhere else I can find it? Thanks!

  5. Kristen Friesen - April 29, 2014

    Hi there,

    I have been doing this work out for much of my pregnancy and I love it. I am 36 weeks and have gained 24 pounds. (Considerably less then last time, about half actually haha). Just wondering at the stage in the game if I should be slowing down? I notice I tire more easily later in the day but the workout itself I can still do. Also is the heart rate limit a myth? I assume it is but there are still so many sites that warn getting it above 140.
    Thanks so much for helping keep me healthy throughout my pregnancy!!

    • admin - April 29, 2014

      All great questions! I’d discuss them directly with your doctor since they are monitoring your overall health. And, listen to your body 🙂

  6. latifa - March 4, 2014

    merci beaucoup pour les exercices et surtout pour la vidéo

  7. Amy - November 12, 2013

    Love it and Saved. From now on besides my elliptical and Treadmill I am going to get these in Daily too.. Thank you so much. My three older boys like to do it with me as well! We made it a family thing!

  8. Jessica - October 30, 2013

    I’m kicking my self in the but!!!! I lost my job at 12 weeks of being pregnant and I just let everything go! I have been over weight my entire life. I just watched your little video and I could have at least done those exercises to help keep my blood sugars down and my weight down! I did really good with my weight up until my third trimester and then I gained 20 lb’s in two weeks! I still don’t know what happened! I haven’t changed anything in my diet and I take all of my med’s like I’ms suppose to. the only thing I can think of is water! God Bless you guys and your my inspiration to look at after I have my first baby! Which is soon! I know I can loose the weight but it’s going to be a tough road ahead! Thank You guys soo much and God Bless!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  9. Laura - October 28, 2013

    I love you guys. I am so happy to see a couple so much in love, and so blessed with three and half kids. You guys are so humble and happy, and it couldn’t happen to better people. May your life continue to be blessed with health, happiness and love always.

  10. Ashley B. - October 27, 2013

    I love this! I have been trying to avoid feeling so tired all day long, and I think I will start doing this workout when my 18 month old goes down for her nap each day. I am 4 months pregnant, and maybe this will help me avoid wanting to just go to sleep myself!

  11. Kristen - October 23, 2013

    Hi Heidi! Love this workout and the length of it also. I wasn’t sure 15 minutes would be long enough but the intensity was so much higher than my other workouts. Thanks for helping me keep fit while pregnant. This time I will NOT gain as much as my last pregnancy 🙂

  12. Annette - October 22, 2013

    The end of the swoop is called a full cobra. 🙂

  13. Holly Saucke - October 22, 2013

    Good stuff!! Thank you!!

  14. Candace Newton - October 22, 2013

    Im far for pregnant and i don’t think i could do one! Lol

  15. Steph K - October 22, 2013

    I actually just sent this to my mom! She’s not pregnant, but she is very much a beginning exerciser and I think that some of these would be so perfect for her!

    Heck, I think I’m going to do them!

  16. Alisha - October 22, 2013

    Thank you! I am 34 weeks and I love to workout! Its always nice to find new routines to add to my weekly plan!

  17. Tia Hopper - October 22, 2013

    I love, love, love this!! Thank you!!!

  18. Meghan - October 21, 2013

    I just love that you posted this! I really wish I had this when I was pregnant with my daughter but I’m excited to do this the next time I’m pregnant! Thank you! =)

  19. Lori Risk - October 21, 2013

    Heidi, You are SO amazing, and I am so proud of you! I wish you were around when I was pregnant. I would not have gained 100# of “baby weight” with your support and motivation. Your attitude, zeal, energy, generosity, creativity are just a few reasons that I can see how your fan base is just exploding! Keep up the great work, and best of everything with the baby and family!

  20. ryann - October 21, 2013

    Thank you! this is perfect! newly pregnant and already fearing working out while pregnant.. ugh

  21. Ana - October 21, 2013

    Thanks for this post, Heidi! I’m 26 weeks with my first baby and have been eating up everything you post about pregnancy. 🙂 I love getting stuff from the perspective that I CAN still work out and work out hard while pregnant. Just want to thank you for all you do, you’re my hero.

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