The Ideal Full Body Strength Pregnancy Workout

First trimester strength pregnancy workout with Weights. In early pregnancy and want a quick workout that's safe? This is perfect for you! Designed specifically for first trimester, but also great for second trimester too.

Less than 10 minutes and all you need is one weight for a full body workout. I use 3kg or 6 pounds, but if you don't have weight, use your water bottle or a can of tomatoes. Don't have anything? Don't stress - you can do the whole prenatal workout without an added weight.

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Full Body Strength Pregnancy Workout

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Checklist for a Safe Pregnancy Exercise in 1st Trimester

1. Your pregnancy workouts should not last too long (30 minutes or less is sufficient).

2. Your workout should be low impact. Avoid ballistic high impact movements.

3. Your workout should not involve sudden, jerky or quick dangerous movements.

4. You should not be lifting heavy weights while pregnant!

5. Your pregnancy workouts should be progressive, but not at a high intensity.

6. You should avoid raising your body temperature too high.

7. Wear comfortable clothing and appropriate footwear.

8. Take regular rest periods when required.

9. Drink plenty of water to stay hydrated.

10. You should not be trying to lose weight while pregnancy unless instructed otherwise by your doctor. Doctors may advise this for obese patients.

11. If you experience any pain or discomfort stop immediately and consult your doctor.

Early Pregnancy Exercises at Home
During the first trimester of pregnancy, people should aim to establish good exercise habits gradually. The right amount of exercise for an individual will depend on how active they were before becoming pregnant.

It is best to favor low impact exercises - especially walking, yoga, swimming, and water aerobics during this time.

Some slightly more vigorous exercises may also be appropriate in the first trimester. Examples of these include running, jogging, and moderate weightlifting.

A person should speak with a doctor, if possible, before starting any new exercises or workout routines.

Best exercises during early pregnancy
The following exercises are recommended for people during early pregnancy:

1. Kegels
Kegel exercises, or pelvic floor exercises, work to strengthen the muscles that support the abdominal organs, including the uterus, vagina, bowel, and bladder.

These exercises also help maintain control of bladder function and can reduce the risk of hemorrhoids.

With an empty bladder, squeeze the Kegel muscles and hold the contraction for 5 to10 seconds before relaxing. Try to avoid using any surrounding muscles, such as those of the buttocks, legs, or abs.

2. Walking and jogging
Walking on a flat, even surface is one of the most gentle, low impact forms of exercise, which makes it ideal for pregnant people.

Swinging the arms in wide, rhythmic movements while walking can result in a moderate increase in heart rate. Walking in a calm, natural setting can also help promote well-being and relaxation.

A person who is unaccustomed to taking walks could begin by taking a few 10-minute walks every week. During the first trimester, people can gradually build up to taking 30-minute walks three to five times per week, if they choose.

People who are accustomed to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, even surface.

Anyone who is taking prolonged walks or jogs should be sure to wear supportive footwear that fits correctly.

3. Swimming and water aerobics
Swimming and water aerobics are low impact exercises that can help keep the body toned and do not present a risk of falling.

If a person is accustomed to swimming or doing water aerobics, their usual routine will often be safe during the first trimester of pregnancy.

If a person is new to swimming, they may want to start by taking two or three 30-minute classes each week. Once they become more confident, they could go for 30-minute sessions a few times per week or as often as feels comfortable for them.