First Trimester Exercise Program
The great thing about working out during your 1st trimester is that your workouts have few restrictions if any. You can basically do the same workouts you’ve been doing. The best way of looking at exercise during this time is not bringing anything out of the ordinary into the mix. I do remember my doctor telling me no biking and no skateboarding, which I was completely
fine with because I typically was only a joyrider and I’m a novice skateboarder at best. The idea is that you don’t want to put yourself in a position to cause harm to your pelvis. This is also not the time to start training for the New York City Marathon, especially if you’re not even a long-distance runner. I do, however, know some women who have run a half-marathon at 6 months, which is safe to do it you’ve already been running.
It’s important to talk with your doctor before working out and especially if you are introducing something relatively new. It’s safe to do most movements, however crunching and big twisting movements probably aren’t good ideas. If you’re also someone who loves plyometrics, it may be good to back off a bit from the box jumps, instead try step-ups with a squat at the bottom.
While you’re pregnant your body starts producing something called relaxin, which softens your ligaments and prepares your body for birth. If you’re someone who does yoga, be careful not to overstretch or extend because your body feels a bit more mobile. Things to pay attention to
in any exercise is coning or doming. This is when the shape of your belly changes temporarily, which can be very uncomfortable. Certain sleeping positions can cause this too.
I’ve put together a sample workout that includes some deep core, pelvic floor, lower body, and upper body movements. It’s important to train your core during your pregnancy because this will help facilitate the birth process and will help with postpartum recovery. All of the moves, you can do with or without weights.
3 sets - Movement Prep
1. Bridge - 10 reps. Start laying on the ground with knees bent and feet planted on the ground. Slowly lift you hips off the ground then hold for 3 seconds before lowering
2. Bird-dog w/ Ball Press 10 reps/side. Start in a tabletop position w/ Pilates ball under right hand. Push in ball while extending left leg off the ground so leg is parallel and return to center.
3 sets - Lower Body
1. Alternating Lunge - 10 reps/side. Stand nice and tall. Step forward on right leg. Make sure knee doesn’t move past the ankle and form 90 degree angles between each side. Repeat on left.
2. Squat to Bench - 10 reps/side. Stand tall and slowly start to lower your hips to the bench. And then quickly power through the glutes to return to starting position.
3 sets - Upper Body & Core
1. Pushup Shoulder Tap- 10 reps. Start in plank position. Lower to push-up position then tap left shoulder with right hand, then right shoulder with left hand.
2. Clamshell w/ Ball Press - 10 reps/side. Start in side lying position with knees bent and hips stacked. Lift top knee with pressing Pilates ball to help engage core. Complete 10 then switch sides.
Check out @yuzicare on Instagram to see me demonstrate these movements. As always, feel free to adjust wherever necessary. You can add weights or use no weights at all. If certain movements become challenging, that is completely normal. You body has increased demands and has a higher cardiac output. So what was easy pre-pregnancy may become more challenging. I know I personally had a hard time going up and down the stairs and would frequently need to stop to catch my breath. Listen to your body. It will let you know when something feels uncomfortable. But I highly recommend to keep it moving!
