First trimester pregnancy strength training with weights. Early pregnancy and want a quick workout that’s safe? This is perfect for you! Designed specifically for the first trimester, but also great for the second trimester.
Less than 10 minutes and all you need is a weight for a full body workout. I use 3kg or 6kg, but if you don’t have a weight, use a water bottle or a can of tomatoes. Don’t you have anything? Don’t worry – you can do the entire prenatal workout without any added weight.
Become a strong, fit and empowered mom for life! 1st, 2nd and 3rd trimester exercise plans
Full body strength pregnancy workout
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Checklist for a Safe Pregnancy Exercise in the 1st Trimester
1. Your pregnancy workouts shouldn’t last long (30 minutes or less is enough).
2. Your workout should be low impact. Avoid high impact ballistic moves.
3. Your training should not involve sudden, jerky or fast dangerous movements.
4. You should not lift heavy weights while you are pregnant!
5. Yours pregnancy workouts it 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 try to lose weight during pregnancy unless your doctor tells you otherwise. Doctors may advise it for obese patients.
11. If you feel pain or discomfort stop immediately and consult your doctor.
Early pregnancy exercises at home
During the first trimester of pregnancypeople should aim to gradually establish good exercise habits. The right amount of exercise for a person will depend on how active they were before becoming pregnant.
It is best to prefer low impact exercises – especially walking, yoga, swimming and water aerobics during this period.
Some slightly more vigorous exercises may also be appropriate in the first trimester. Examples of these include running, jogging and moderate weight lifting.
A person should talk to a doctor, if possible, before starting any new exercises or workout routines.
The best exercises in 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 bladder control and can reduce the risk of hemorrhoids.
With an empty bladder, squeeze your Kegel muscles and hold the contraction for 5 to 10 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 gentlest, low-impact forms of exercise, making it ideal for pregnant women.
Swinging the arms in wide, rhythmic motions while walking can lead to a modest increase in heart rate. Walking in a calm, natural environment can also help promote well-being and relaxation.
A person who is not used to walking could start by taking a few 10-minute walks each week. During the first trimester, people can gradually take 30-minute walks three to five times a week if they want to.
People who are used to running can gradually transition from walking to jogging during the first trimester, as long as they use a flat, level surface.
Anyone doing long walks or runs should wear supportive shoes that fit properly.
3. Swimming and water aerobics
Swimming and water aerobics are low-impact exercises that can help keep the body toned and pose no risk of falling.
If a person is used 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 doing two or three 30-minute lessons each week. Once they are more confident, they could do 30-minute sessions a few times a week or as often as feels comfortable for them.
