Pregnancy Exercise First Trimester

I often get many questions about pregnancy exercise in the first trimester. And rightly so. The way you now exercise not only impacts you, but your growing baby. So here is what you need to know to keep you and baby safe. In this post I have a great 20 minute workout for you and towards the end I have listed 5 of the best exercises you can do at home.

Pregnancy Exercises First Trimester

When it comes to your first trimester workout and any classes you participate in there are some very important key points you must adhere to.

What you do and don’t do will have a direct impact on not only your changing body, but your growing baby inside. Your goals and priorities have changed. You have to do what’s best for you and baby all the way up until your due date. Then, as a new mother, you will focus on your recovery.

You should now be focused on attaining optimal pregnancy health.

Try this Pregnancy Exercise Video

Video Duration: 20 minutes


It’s about You AND Baby!

You may or may not be experiencing early pregnancy symptoms but your body is changing at a rapid pace whether you are feeling it or not.

What’s important is that right now, you acknowledge that things have changed and as a result you must modify your workouts. You must make the healthy lifestyle choices.

Enjoying a healthy pregnancy involves both your physical and mental well-being.

Your growing baby needs for you to be healthy and make the right choices. Your body is amazing in the way it can carry a baby. And you can play your role and have peace of mind in knowing you are doing your best.

“From guided weekly exercise workouts that only include safe pregnancy stretches, my online yoga classes, pelvic floor exercises to my innovative PregActive FIT workouts – my online program will is for you! Start with a FREE Trial >

You are Not Alone!

I want you to know this right now – you have family and friends that care about you. Right now you may not feel that support as you have yet to tell everyone.

Keeping it all a secret and trying to hide the fact that you are no longer drinking, or eating certain foods, is not easy. For at least 12 weeks, you are keeping the biggest secret of your life.

At PregActive, we are here to help YOU! While you are looking after your growing baby we are here for you. That’s what makes PregActive unique, we support the mother!

Through each week of pregnancy, all the way into your third trimester, we will guide you towards making the healthy choices so you can experience a happier and healthier pregnancy.

See How PregActive Will Help You

Pregnancy Exercise First Trimester Recommendations

The outdated historic advice to rest during pregnancy and not exercise is well and truly behind us. From ACOG, to many other governing bodies, exercise during pregnancy is recommended. And for good reason!

I know first hand just how much staying fit and healthy during pregnancy is important. I hear it all the time from my clients how staying fit helped them with all aspects of their pregnancy and postpartum recovery.

But wait – as always, I strongly advise you to seek medical advice before starting any new exercise program. Exercising is not suitable for all women when pregnant.

Once cleared, your main goal is to ONLY participate in classes with a qualified prenatal exercise instructor. They need to have experience. They need to understand how to modify your workouts for each trimester.

And most importantly, know which exercises you must avoid. By joining PregActive, all of this stress and concern is removed as we do this for you.

You Deserve the Best Workouts for Early Pregnancy

Pregnancy weeks 1 to 13 Fitness Workouts

Pregnancy Exercise First Trimester Tips

So, let’s chat about some of these points regarding your first trimester workouts.

1.    Workout ONLY After Consulting Your Doctor

The first thing you should do when you find out you are pregnant is to visit your doctor. My first trimester workouts are just one option to chat to your doctor about.

During this visit speak to your doctor about your intention to continue exercising and if you have any health conditions that need to be taken into consideration.

Once given the all clear, you are ready to start your PregActive workout.

2.    First Trimester Symptoms

You may experience some significant body changes during your first trimester. These include experiencing morning sickness, dizziness and other symptoms that affect if and how you exercise.

Listen to your body and accept the importance of resting when required.

3.    Your Priorities Have Changed

When you are pregnant you must modify the intensity and duration of your workouts. This also includes avoiding contact and high-impact activities.

You should also avoid activities that increase your heart rate dramatically be sure to listen to what your body is telling you.

4.    Forget ‘The Bikini Body’ Sales Pitches

Some of the best-selling online exercise programs push the message to women that they need to get a bikini body.

Being pregnant is NOT the time to start such a program. If a program requires you to dramatically change your diet, don’t do it unless medically recommended.

Your workouts should be designed to keep you fit and not designed to help you lose weight. Your mindset should be focused on being ‘healthy’ and doing what is right for you and your baby.

5.    Use Common Sense

1.  Avoid contact activities and sports.

2. Don’t exercise in extreme weather conditions.

3. Avoid exercising to exhaustion.

4. Do not join in any high-impact sports.

5. Stay hydrated by drinking plenty of water.

6. Acknowledge that your body is changing and rest and recovery is also important.

6.    Avoid Hot Weather Conditions and Drink Water

It is important that you keep your core temperature stable by avoiding hot weather conditions.

Exercising in a controlled environment is advisable if you live in a hot climate. This is why my  at-home prenatal  exercise video workouts are ideal. No matter where you exercise, be sure to drink plenty of water throughout the day.

7.    Pay Attention to What You are Eating

It is important to pay attention to what you eat when pregnant for the health of you and baby. When you exercise, you also need to fuel your body with the right nutrients to ensure you have the required energy to workout.

8.    Rest and Recovery

It is OK to rest if you are not feeling up to exercising. You must listen to your body and learn to back-off on pushing yourself if you are feeling unwell.

If you still want to be active then try a short yoga or relaxation video.

9.    Let Your Instructor Know You Are Pregnant

Now is not the time to try and be a hero.

If you continue to participate in a personal training session, or a gym class, then it is vital you let your trainer know you’re pregnant. They can modify your program

They will also be aware not to push you to exhaustion as previously done.

You can always find a prenatal specific exercise class which is performed in-studio which caters specially to pregnancy.

Pregnancy Exercise First Trimester – Try these!

Exercise 1: All Fours – Core Activation

Sets: 2

Reps: lift pelvic floor and engage abdominals, then release x 10

Rest: 15 seconds

Pregnancy Exercise First TrimesterAll Fours - Core Activation Prenatal Pilates Workout Online 6 01

Exercise 2: Side Plank Lifts

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Pregnancy Exercise First Trimester Side Plank Lifts Prenatal Pilates Workout Online 6 02

Exercise 3: Clams

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Pregnancy Exercise First Trimester Prenatal Pilates Workout Online 6 03

Exercise 4: Glute Side Lifts

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Prenatal Pilates Workout Online 6 04

Exercise 5: Bridge

Sets: 2

Reps: 10

Rest: 15 seconds

Prenatal Pilates Workout Online 6 05

Hey, I’m Kerryn Boyle.

PregActive Pregnancy is the most comprehensive online program to stay fit when pregnant. I’m going to show you the best exercises for every week of your pregnancy. If you want to stay fit, healthy and strong during your pregnancy, you’ll love my workouts.

Here are the following prenatal classes I have waiting for you.

1. Prenatal Pilates

2. Prenatal Yoga

3. PregActive FIT

4. PregActive BASIC

5. PregActive Relaxation

6. Birth Prep classes

7. Pelvic floor exercise classes

AND so much more!

“From guided weekly exercise workouts that only include safe pregnancy stretches, my online yoga classes, pelvic floor exercises to my innovative PregActive FIT workouts – my online program will is for you! Start with a FREE Trial >

When pregnant, get pregnancy workouts at home