Safely Exercising During the First Trimester of Pregnancy

April 30, 2018
  • Sydney Kaiser
    Product Reviewer, Content Writer, Certified Personal Trainer

*TreadmillReviewGuru helps consumers find the best home fitness products. When you buy a product we recommend, we may earn a commission.

It is very important to stay healthy and fit when you’re pregnant, as it can help reduce complications and make it easier to recover physically after your baby is born.

Even if you struggle with morning sickness, it is critical that you not to stay sedentary throughout your pregnancy. Setting a precedent during your first trimester will make it easier for you to continue the habit of being active as your pregnancy progresses. Not only that but if you start exercising early, you can more easily adjust as your body changes with the growth of your baby. To help you exercise safely throughout the first trimester, Treadmill Guru is here to help.

Why Perform Exercises During First Trimester?

Now, if you aren’t sure, the first trimester includes the first, second, and third month of pregnancy. During this time, you may not even have a baby bump to show for your pregnancy, which means there won’t be extra tummy to get in the way of your workouts and throw you off-balance.

Along with not having much on an impediment stopping you, being active during pregnancy can significantly reduce pregnancy discomfort. It can help strengthen your muscles, which can help you with the aches and common pains in pregnancy. Moreover, exercise during the first trimester can assist you in managing any restlessness and disturbed sleep, as well as helping to regulate your hormones as your body changes during pregnancy.

The following exercises we are going to suggest you are both healthy and safe for most women that are in their first trimester. However, if you feel even the smallest problem during your workouts, consider taking a rest and consulting with your doctor or gynecologist.

Walking & Running During The First-Trimester

As the first trimester progresses, exercise can become challenging if you don’t keep up with regular workouts. Many pregnant women often struggle with low energy, poor circulation, and other issues which can be alleviated with regular walking and running workouts.

In the early pregnancy period, you should focus on exercises like walking and running that can help you achieve strength, flexibility, and increase your pain tolerance. Due to some hormonal changes in the first month, you may feel dizzy, weak, and tired, and these exercises can provide you relief from those discomforts.

Always keep a water bottle available to drink water before starting the exercise, during and after the exercise is finished.

Low-Impact Cycling Provides Accessible Cardio

If you have issues with high-impact activities, cycling is a good option during your first trimester. While it may become difficult to cycle later in your pregnancy due to your growing baby, there is little to get in the way of your ability to cycle this early in your pregnancy.

You may want to use a padded seat cover on your exercise bike—whether you cycle outside or on a stationary bike—for increased comfort. Also, recumbent bikes are a good option if you have been experiencing dizziness or frequent morning sickness, as you can easily pause and catch your breath.

Abs Exercises For Pregnant Women

Doing abs exercises can be very beneficial in the early part of your pregnancy. However, you shouldn’t do anything that requires you to lie on your back after the 16th week of your pregnancy, so keep that in mind. Abs exercises can help keep your stomach muscles in shape and helping you to relieve some pressure from your back.

For abdominal exercises, if you are feeling uncomfortable lying down on your back, you can try leg lifts from your sitting position. First, sit on your butt and extend your legs in front of you. Lean back and place your forearms on the floor. Now, lift your one leg in the air as much as you can and repeat it 10 times, then switch to the other leg. You may also want to incorporate exercises that sculpt your obliques, such as the forearm-plank oblique dips.

Swimming Helps Reduce Strain

Swimming can help increase flexibility, build up muscle, and take the pressure off your changing body during your pregnancy. During this early part of your pregnancy, it can help to incorporate a regular habit of lap swimming or water aerobics to help support your body as the pregnancy progresses.

However, when opting to swim, you should take care while getting in and out of the pool as the surface can be slippery or uneven, which can be tricky to navigate as your center of gravity changes.

Try Yoga Poses To Maintain Flexibility

Eat Healthily To Support Pregnancy And Exercise

Eating healthy is very important during all months of pregnancy. In the first month, you should eat folate-rich food, fruits, dairy products, and focus on whole foods while avoiding processed foods. Having a large store of vitamins and minerals to utilize is essential for the development of the embryo. Also, if you are not getting enough sleep, work toward increasing your sleep hours as you avoid junk foods.

Sadly, a high amount of miscarriages happen during the first trimester. Work toward decreasing the stress levels in your life and follow your doctor’s recommendations, as they will often change during your monthly checkups.

For your convenience, we have also provided the first-trimester infographic below, which contains various points and advice to keep your body healthy during pregnancy.

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Staying Active During The First Trimester Is Essential

Ultimately, exercise can sooth much of the irritation and pain during the first trimester. By continuing the exercises throughout the pregnancy, you can benefit and so can your growing baby.