If you thought Carrie Underwood was taking it easy with her workouts since becoming pregnant, think again.
The fit 31-year-old singer, who announced her pregnancy on Labor Day, isn’t pulling the morning sickness card to get out those early workouts. In fact, her trainer Erin Oprea tells PEOPLE, “She’s a champ!”
Not much has changed in Underwood’s workouts since her big announcement, Oprea insists. Though there’s less high-impact jumping, the singer is still hitting the punching bag and lifting weights. “We’re going for lighter weight, higher reps,” Oprea explains. Eating “clean” and staying hydrated are the other keys to maintaining that fit physique, she adds.
Pregnant or not, want to look as awesome as Underwood does in this photo Oprea posted? Check out the easy-to-follow moves below, which the trainer says can be done at home with a pair of light dumbbells:
Lunge with leg pulse
Go down into a lunge then come halfway up. As you come up, bring your rear leg up, squeezing your bottom. Do 15 reps for each leg.
Sumo squat with arm curl
Grab dumbbells anywhere from 3 to 10 lbs. Spread your feet shoulder-width apart with your toes pointed outward. Rotate your hips back, keeping your weight on your heels, and go into a squat, making sure your knees don’t go forward. Stand halfway up and do an arm curl, then go back down into the squat without ever fully standing. Do 15 to 20 reps.
Shoulder toning series
1. Using 3- to 10-lb. dumbbells, bring your arms out into a lateral raise, bend your elbows, then return arms straight out to the side, squeezing your triceps as you extend. The weights should stay at shoulder level throughout the exercise; relax your neck so that your shoulder gets the burn.
2. Bring your arms up halfway into a curl, palms up and elbows tucked to your side. From that 90-degree starting point, rotate at your shoulder until your palms are level with your elbow and shoulders aligned.
3. The starting point is the same as a shoulder press. Rotate at the shoulder so that your hands come forward and eventually hang below the elbow. Keep your elbow and shoulder lined up throughout the maneuver.