Erin White

Safe Exercises During 1st Trimester

Exercise during first trimester tends to be challenging for most. Whether it’s battling morning sickness and nausea or just the sheer amount of increased blood volume being pumped out by the heart each minute (which increases by 5-6 weeks gestation and continues). All of these changes, while unnoticeable on the outside can create feelings of dizziness, rapid heart rate, and fatigue.

One of the most common concerns amongst pregnant women is whether exercising will induce a miscarriage. Exercise (when done properly) actually soothes many of the aches and annoyances of the first trimester, and continuing to exercise throughout the pregnancy can only add benefits to you and to baby.

According to ACOG, women with uncomplicated, low risk pregnancies are encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy (ACOG CO 804).

There are several thing to keep in mind when working out during pregnancy. Whether you’re just getting started or are a exercise veteran, working out while creating new life will be a whole new challenge of its own. It’s very important to listen to your body and know when something is too much. With these adaptations I’m going to show you, you need to keep in mind that every pregnancy is different and not everyone will respond to exercise the same way!

**Because there are certain conditions that put you and your baby at risk, get your doctor’s permission before beginning or continuing any exercise routine. You need to stop exercising and seek medical attention if any of the following occur: Vaginal bleeding, regular painful contractions, amniotic fluid leakage, difficulty breathing before starting exercise, dizziness, headache, chest pain, muscle weakness and calf pain or swelling.

There are some movements to avoid during T1 and throughout pregnancy really and those include (but aren’t limited to): twisting or compressing your abdomen, adding additional stress to the spine, lying flat on your back (mainly after T1), and anything that could make you lose your balance/fall.

This is not my full exercise guide during T1, I will be making a longer exercise guide that will be available to buy for just $5 here very soon so stay tuned! *This guide will be more exercises in each of these categories PLUS function ADL training to help get you strong and get the body mechanics down to safely move during pregnancy and postpartum! *

Core Exercises

1. Standing Side Crunch – Start with your hips shoulder width apart and hands on hip. Lift your right hand over head and slowly bring it to your right knee while “crunching” your side. Do 10-20 reps then repeat on left. *If needed use a chair for additional balance*

2. Standing Hip Abduction with Band – Place a resistance loop or band around your thighs just above the knee. Put your weight onto your left foot as you lift your right leg straight out to the side and slowly lower back down. Do 10-20 reps then repeat on the left. *If needed use a chair for additional balance*

Upper Body Exercises

1. Dumbbell Pull-Overs – Laying on your back (with a pillow to prop yourself up if needed), slowly lower your weights overhead until it almost touches the floor then slowly bring them back over your chest.

2. Rows – Standing with your feet hip width apart and bend forward at the waist with your back flat. Start with your arms are fully extended then slowly row them up not letting your elbows go past your back. Return to full extension and repeat. Do 10-15 reps.

Glute/Leg Exercises

1. Squat and Press – Start with your feet hip width apart and weights in both hands. Squat down with the weights in between your legs then as you go into hip extension lift your weights overhead. Do 10-15 reps.

2. Standing Knee Extension – Start with your feet in a staggered stance and hands on your hips. With your right foot back slowly bend and extend your knee while you squeeze your glute. Repeat 15-20 reps then repeat on the left. *If needed use a chair for additional balance*