The first trimester of pregnancy can bring a whirlwind of emotions and changes—some obvious, others more subtle. While many women choose to be cautious during this period, exercise is an excellent way to maintain your energy and overall health. Physical activity can help you combat fatigue, nausea, and the hormonal shifts that often occur at this stage.
In this article, I’ll share 7 safe and effective exercises you can do during the first trimester without risk. Whether you enjoy working with light weights, practicing flexibility exercises, or maintaining fitness through moderate cardio, you’ll find options that suit your needs perfectly.
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Why Exercise in the First Trimester?
Contrary to popular myths, physical activity during the first trimester is beneficial for most pregnant women. If your doctor has approved it, exercise can:
- Improve blood circulation.
- Reduce fatigue and give you more energy.
- Strengthen muscles and joints.
- Help regulate your mood, reducing stress and anxiety.
An essential aspect is choosing the right exercises. Your body begins to undergo significant changes, so workouts need to be adapted to avoid abdominal pressure or excessive strain.
The Benefits of Exercise on Baby’s Health
Exercise isn’t just for you—your baby benefits, too! Here’s how:
- Better blood circulation: Moderate exercise improves blood and oxygen flow to the placenta, supporting the healthy development of the baby.
- Weight management: Regular movement helps maintain a healthy weight, reducing the risk of complications like fetal macrosomia (large babies).
- Reduced maternal stress: Physical activity releases endorphins, promoting well-being for the mother. Lower stress during pregnancy is linked to better emotional development for the baby.
Pro tip: One study also notes neurogenesis and language development as major benefits for your baby’s health.
How Your Body Changes During the First Trimester and What It Means for Exercise
The first trimester is a period of rapid and often unexpected changes. Ioana Cozma, an online fitness trainer I spoke with on the matter, explained how these transformations influence your training and the types of exercises you can perform.
1. Increased Blood Volume and Heart Rate
During pregnancy, blood volume increases by 20-100%, and your heart rate accelerates to ensure adequate blood flow for the baby’s development and your body’s needs.
What this means for exercise:
- High-intensity cardio may become more challenging. Replace it with moderate activities like brisk walking or light dancing.
- Listen to your body! If you feel fatigued, stop and hydrate.
2. Higher Hormone Levels, Especially Relaxin
Relaxin, a hormone released in large amounts during pregnancy, prepares your body for childbirth by loosening joints and ligaments. While beneficial for the pelvis, this can increase the risk of injury.
Research published by the UK’s National Health Service shows that low-intensity strength training reduces the risk of injuries associated with joint instability.
What this means for exercise:
- Avoid exercises involving quick movements, twisting, or sudden direction changes, as joints become more vulnerable.
- Focus on strengthening stabilizing muscles, like Bird-Dog or assisted squats.
3. Changes in Energy Levels
Fluctuations in energy levels during the first trimester are influenced by factors such as morning sickness and increased progesterone levels, which promote muscle relaxation and overall fatigue.
A study in the European Journal of Obstetrics & Gynecology and Reproductive Biology found that regular physical activity tailored to energy levels can reduce fatigue symptoms during the first trimester.
What this means for exercise:
- Choose activities that energize you instead of exhausting you, such as light stretching or prenatal yoga.
- Opt for shorter workouts, even 10-15 minutes, rather than skipping exercise altogether.
4. Shifts in the Center of Gravity
While your belly may not yet be visible, hormonal changes and physiological adjustments can affect your balance and posture, becoming noticeable during workouts.
What this means for exercise:
- Practice balance with simple movements like calf raises or modified planks.
- Avoid exercises requiring perfect balance, like unsupported reverse lunges.
- Pro Tip: If your balance feels off, use a chair or stability ball for support.
5. Increased Body Temperature
A higher metabolism and intensified physical activity can lead to a slight increase in body temperature. Avoid overheating, as it can be dangerous for the baby.
What this means for exercise:
- Work out in a cool, well-ventilated space.
- Stay hydrated and avoid prolonged intense workouts.
7 Safe and Effective Exercises for Pregnant Women in the First Trimester
Your body may be changing, but that doesn’t mean you have to stop moving. From my experience working with pregnant women, the right exercises can make pregnancy easier, help manage weight, and prepare you for childbirth. Here are seven safe and effective exercises I recommend:
1. Bird-Dog: Build Stability and Strengthen Your Back
This exercise is perfect for improving stability and strengthening your back without putting pressure on your abdomen.
How to do it:
- Start on your hands and knees, keeping your back straight.
- Slowly extend one arm and the opposite leg until they are parallel to the ground.
- Return to the starting position and alternate sides. Control is key.
Bird-Dog helps maintain stability as your weight shifts during pregnancy. It’s also great for preventing lower back pain.
2. Assisted Squats: Prepare Your Lower Body for Pregnancy Challenges
Squats are essential for strengthening your thighs and glutes. For the first trimester, assisted squats are safer and easier on your joints.
How to do it:
- Use a chair for support. Stand with your feet shoulder-width apart and slowly lower yourself, keeping your back straight.
- Push back up through your heels to return to the starting position.
3. Modified Plank: Strengthen Your Core Safely
Classic planks can feel uncomfortable during the first trimester. Modified planks reduce pressure on your abdomen and joints.
How to do it:
- Begin in a plank position on your hands or forearms, with your knees resting on the floor.
- Keep your body in a straight line, avoiding any arching in the lower back.
Pro tip: Start with 15-20 seconds and gradually increase the duration as you get stronger.
4. Lateral Raises with Light Weights: Strengthen Your Shoulders
Your shoulders will work hard after birth, so it’s important to prepare them early. Lateral raises with light weights are both safe and effective.
How to do it:
- Hold a light weight (1-2 kg) in each hand, arms by your sides.
- Slowly lift your arms out to the sides until they reach shoulder height, then lower them back down.
This exercise strengthens your deltoids and improves posture, reducing shoulder strain after childbirth when you have to carry your baby NON-STOP.
5. Glute Bridge: Support Your Lower Back and Pelvis
The glute bridge is perfect for strengthening your glutes and stabilizing your lower back, which is critical during pregnancy.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly lift your hips while contracting your glutes, then lower back down.
This is one of my favorite exercises because it reduces back pressure and prepares the body for postpartum recovery.
6. Chest Stretch: Open Up Your Posture
During the first trimester, many women tend to round their shoulders forward, affecting posture. A chest stretch helps counteract this.
How to do it:
- Stand near a wall with one arm extended to the side.
- Gently twist your torso in the opposite direction, feeling a stretch in your chest. Hold for 15-20 seconds, then switch sides.
This stretch opens up your chest and relieves shoulder tension. It’s simple and relaxing.
7. Marching in Place with Knee Lifts: Safe and Effective Cardio
For days when your energy is low, marching in place with knee lifts is a great way to stay active.
How to do it:
- Stand tall and alternate lifting your knees as high as you can, maintaining a moderate pace.
- Add arm movements to engage your entire body.
Pro tip: This is an excellent morning exercise to boost your energy levels safely.
How to Create a Safe Home Workout Environment
Exercising at home during pregnancy requires extra attention to detail. Here’s how to set up a safe space:
- Choose the right room: Opt for a well-ventilated area with enough room for movement. Remove obstacles like furniture corners or slippery rugs.
- Invest in basic equipment: Stability balls, resistance bands, and light dumbbells are great options. A non-slip exercise mat is essential for floor work.
- Use a mirror: A mirror helps you monitor your posture and avoid incorrect movements.
- Adapt to your energy levels: If you feel tired or dizzy, take a break. Exercise should feel beneficial, not burdensome.
Pro tip: You can work out near your couch for safety. If you feel tired, you can sit down immediately without risk.
Weekly Workout Plan for the First Trimester
A balanced plan can keep you active without overexerting yourself. Here’s a simple yet effective weekly schedule:
- Monday: Light Cardio
Brisk walking for 20-30 minutes at a steady pace. This improves circulation and reduces fatigue. - Wednesday: Strength Training
- Assisted Squats: 3 sets x 12 reps
- Bird-Dog: 3 sets x 10 reps per side
- Lateral Raises with Light Weights: 3 sets x 12 reps
- Friday: Stretching and Mobility
- Stretch for legs and back: 2 sets x 30 seconds per side
- Shoulder rolls: 3 sets x 15 reps
- Diaphragmatic breathing exercises
Pro tip: Keep a workout journal to track your progress and identify the exercises you enjoy most.
Debunking Myths About Exercise in the First Trimester
There are plenty of myths surrounding exercise during pregnancy. From my experience as a trainer, here are the most common ones I hear:
- “Exercise can cause miscarriage.”
While it’s a sensitive topic, studies show that moderate exercise does not increase the risk of miscarriage in healthy women with uncomplicated pregnancies. In fact, it can reduce risks associated with a sedentary lifestyle, such as gestational diabetes and hypertension. - “You can’t lift weights.”
Lifting small weights with proper form is safe. For example, lateral raises with 1-2 kg dumbbells are excellent for toning shoulders, which is essential for maintaining good posture after birth. - “Exercising while pregnant is selfish.”
On the contrary, exercise helps prepare your body for childbirth and postpartum recovery. It benefits both you and your baby.
Pro tip: If you encounter such myths, consult a specialist or certified trainer for accurate and personalized advice.
And remember, exercise during the first trimester is more than just an option—it’s a powerful ally for a healthy, balanced pregnancy. All you need is a well-thought-out routine tailored to your body’s needs!
- 7 Exercises for Pregnant Women in the First Trimester: Safe and Effective - January 30, 2025