First Trimester Exercise Guidelines


First Trimester Exercise

So let's chat about the first trimester exercise guidelines you need to be aware of. But first, Congratulations, you're pregnant! You are about to embark on a stage in your life like no other. Your health, and that of your growing baby, will become your primary focus in early pregnancy.

Your first trimester exercise workouts must be specifically designed for the body changes you are experiencing. You may not be experiencing significant pregnancy weight gain yet, but soon it will impact on your workouts.

Ready for a Prenatal Yoga Workout Now?

Above you will find a 20 minute prenatal yoga workout you can do right now.

Your Body during the First Trimester

While you may not be showing that you're pregnant, you will sure be experiencing some body changes that remind you each day.

Learning that you are pregnant is an exciting time. Along with the excitement comes a new wave of uncertainty and anxiety about what you can and cannot do when pregnant.

During Pregnancy Your Body Will Change More than at Any Other Time in Your Life.

It is vital that you start off on the right note when it comes to exercising while pregnant. If you're looking for a pregnancy-specific online workouts then be sure to check out my program that is used and trusted by women all around the world.

There are exercises you must avoid as they can be down right dangerous to both you and baby.

In fact, your health care professional will recommend that you participate in an approved prenatal program.

As you you progress through each week of your 1st trimester and pregnancy, your body will change, and so should your workouts. Exercising when pregnant is highly recommended as long as you participate in safe pregnancy workouts and classes.

Your Goals and Priorities have Changed.

What you do, and don't do, will have a direct impact on not only your changing body, but your growing baby inside.

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.

It's about You AND Baby in this First Trimester!

You may or may not be experiencing early pregnancy symptoms. 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. 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.

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 What PregActive Can Do for YOU!

The Best Advice is to Exercise in the First Trimester

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.

You Must Trust in Your Instructor

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.

Here are some tips to help you get started during your first trimester.

First Trimester Exercise Do's and Don'ts

1. Consult Your Doctor

The first thing you should do when you find out you are pregnant is to visit your Doctor. During this visit, speak to your doctor about your intention to continue exercising. Discuss any health conditions that need to be taken into consideration.

Once given the all clear, you are ready to start your first trimester pregnancy workout. What you need to do next is do your due diligence in selecting a class taught by a qualified and experienced prenatal exercise instructor.

2. Be Aware Of Symptoms

You may experience some significant body changes during your first trimester. This includes experiencing; nausea and vomiting, 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. If you were cycling, now may be the time to switch to spin classes. You should also avoid activities that increase your heart rate dramatically. Be sure to listen to what your body is telling you.

4. Forget Pregnancy Body Shaming Trolls

Being pregnant is not the time to start worrying about your bikini body. I know, why is this even being mentioned? Well, unfortunately some online fitness sites push these unhealthy and unrealistic views on vulnerable women.

You should not dramatically change your diet and exercise routines. Your main goal now is to maintain a healthy pregnancy weight.

5. 1st Trimester Exercise Plan

a. Avoid contact activities and sports.

b. Don't exercise in extreme weather conditions.

c. Do not exercise to exhaustion.

d. Avoid high-impact sports and exercises.

e. Stay hydrated by drinking plenty of water.

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

6. Avoid Hot Weather Conditions

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 then my online PregActive pregnancy exercise videos are a great option. 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. This ensures you have the required energy to workout.

There are some foods to avoid when pregnant to ensure you are keeping baby safe. While listeria is very uncommon, you should still pay attention to what you eat. And where you buy your food from.

8. Understand the Importance of 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 one of my 20 minute prenatal yoga or relaxation videos.

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.

A qualified prenatal instructor can modify your program for your specific needs. They will be aware not to push you to exhaustion as previously done.

Try these Pregnancy Exercises for the First Trimester

Exercise 1: All Fours - Core Activation

Sets: 2

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

Rest: 15 seconds

Exercise 2: Side Plank Lifts

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Exercise 3: Clams

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Exercise 4: Glute Side Lifts

Sets: 2

Reps: 10 each side

Rest: 15 seconds

Exercise 5: Bridge

Sets: 2

Reps: 10

Rest: 15 seconds

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 >'

Learn More About My Online Programs

From my planning for pregnancy plan, pregnancy workouts, Core Rehab for Mamas program to my Stronger Mama Challenge; I have a program to help you be a healthy, fit and strong mama for life!

Check Out My Online Programs

50% Complete

Advertise with Us!

We provide an opportunity to get your brand in front of your target audience.