Pregnancy Workouts During First Trimester: Routine Tips

Q: Can You Do Squats In The First Trimester?

Squats are an excellent pregnancy workout unless your doctor says otherwise. They're safe and strengthen your pelvic muscles, making them great for pregnancy.

While Pregnancy is a wonderful phase in every woman’s life, particularly the first-time moms, it is also a time to exercise caution. It is essential to stay healthy and consume the right food in the right quantity throughout the nine months, but equally important is to exercise (1). Pregnancy workouts definitely help during the first trimester.

Video Of First Trimester Fitness Guide

First Trimester Pregnancy Workouts Routine

Pregnant women don’t feel or notice any external bodily changes in the first trimester. However, it is definitely a time when a lot of things are happening internally. Therefore, it is a good idea to exercise to help regulate weight gain, prepare yourself to bear more weight, and get good sleep.

Most women are in a dilemma and are often advised against exercising in the first trimester. This is a myth. You can safely exercise under a trained instructor, but for it to be effective, remember to keep it short. If you have never exercised before, probably this is a good time to start keeping in mind your health as well as that of the baby (2). Begin with something light that doesn’t call for too much exertion.

Top 7 Safe Exercises For Pregnancy First Trimester

You may or may not have been good at exercising before pregnancy. Before creating an exercise plan, you should certainly consult your doctor and get a green signal. The profound professor James Pivarnik has researched pregnancy and exercise. He recommends that the exercise plan for the first trimester of pregnancy should always be moderate and must be under a healthcare provider’s supervision (3).

The following are the seven types of safe exercises for the first trimester of pregnancy.

1. Walking and Running

One of the easiest and safest options to kickstart the exercise regime during the first trimester of pregnancy is walking. You can start walking at a slow to moderate, very comfortable pace. There is nothing much that you would require other than a pair of shoes that keep you more comfortable while walking. Make sure the activity goes easy on your joints and muscles without giving much strain (4).

2. Swimming

The most common symptom of pregnancy is lower back pain. Swimming is one of the best exercises during pregnancy, especially in the first trimester. It combines the benefits of cardiovascular and muscle building for your legs and arms and goes easy with the joints. It also solves the problems associated with swelling of hands and legs. The water gives excellent support to the baby’s weight. Swimming against weight helps in maintaining a reasonable heart rate and reduces the risk of preterm birth and low birth weight in babies (5).

3. Dancing and Aerobics

Yes. You can still dance and perform low-impact Aerobics unless and until it does not involve the following movements.

Jumping
Twirling
Leaping

It is always good to keep your heart rate high and enjoy the beat of your music. You can also join a prenatal class where you get to meet all the moms-to-be and be assured that every movement of yours is safe.

[Read : Dancing During Pregnancy – Is It Safe?]

4. Stationary Cycling

Cycling is considered safe and healthy during pregnancy, however, if you already enjoy riding in bicycle, your doctor may advise you to start riding on a stationary cycle. This is because stationary cycling reduces the risk of falling due to an increase in the size of your belly.

5. Yoga

Yoga is one of the safest exercises, and many mothers-to-be prefer it for the reason that it reduces stress and increases the tone and flexibility of the muscles. It also helps in improved breathing. You can find prenatal yoga classes that are specially designed for pregnant women. The prenatal yoga classes are comprised of those poses that are safe for pregnant women. It is always better to avoid poses that would require lying on the back for a longer time (6).

6. Pilates

Pilates is a 100-year-old exercise regime that helps improve a person’s flexibility, strength, and muscle tone. It is very similar to yoga and was initially developed to heal the body pain of dancers. Pilates helps eliminate the lower back pain in pregnancy (7). It also helps in improving the core muscles and the overall body balance. You should avoid any poses that are unsafe and require lying on your back for a long time. A study states that prenatal pilates can significantly reduce pain during labor and bring down complications during labor (8).

[Read : Prenatal Pilates Exercises Safe During All Trimesters]

7. Weight Training

Weight training is a form of exercise in which people use weights to build up the muscle tone and reduce the fat. They help reduce pregnancy fatigue and make pregnant women feel revived with energy (9). Pregnant women can perform it, and it is considered safe under the supervision of a trainer. However, it is always better to get the green signal from your doctor before starting the training. Ensure not to lift hefty weights, and inform your trainer about your pregnancy.

Are Planks Safe During Pregnancy?

Many fitness trainers advocate that planking is safe during pregnancy since it does not put too much pressure on your stomach. However, traditional planking could cause overstretching, could hurt your elbows and wrists, and can get a bit tedious as pregnancy advances. Maybe you could try using props that might make things easy for you. In case you feel uncomfortable discuss it with your fitness instructor and your doctor to find some alternate.

Is It Safe to Run in the First Trimester?

Contrary to popular belief, running is one of the pregnancy workouts that is considered safe during pregnancy. However, if you have never been a runner, you might want to think of some other form of exercise to start with. But if you have been one, you can safely continue to run on flat tracks or a treadmill with safety bars to prevent accidental falls. But remember to stop when you feel exhausted. You must not try to push yourself. Consult your doctor before you start to be sure that you are safe and doing it right.

The reason why running is generally not advised for first-timers, especially during the first trimester is because of the possible flip side associated with it which are:

You could overheat your body and this could be harmful to the fetus.
Pregnancy relaxes the joint. Running might not allow that to happen.
You might sustain an injury while running.

In case you are planning to continue this as an exercise in early pregnancy, here are some safety tips you might want to keep in mind.

Safety Tips for Exercising During the First Trimester of Pregnancy

Technically speaking, most exercises are safe during pregnancy if done with caution and if you make sure not to overdo it. However, the safest among them are swimming, brisk walking, indoor stationary cycling, and low-impact aerobics which can be safely continued until the birth of your baby (1A).

Tennis and jogging are also considered safe but need to be done under supervision and in moderation. Take care to choose exercises that do not require balance and coordination.

Whatever exercise regimen you plan to follow, always begin by warming up for 5 minutes and stretching for the next 5 minutes. Include about 15 minutes of cardiovascular exercises followed by some aerobics for 10 minutes before stretching and completing it.

Remember to keep in mind a few things

Wear loose, comfortable clothes and a good bra.
Choose shoes with good grip that prevent injuries and falls.
Choose a flat surface to exercise.
Eat well at least an hour before you start the exercise.
Stay hydrated (1B).
After exercising, get up slowly and carefully.
Don’t strain too much.

Can a Lot of Exercise Cause a Miscarriage?

Exercise when done regularly and under the guidance of an expert who is trained to help pregnant women do wonders. It is a myth to believe that exercise causes miscarriage (10). Regular workout reduces stress, aches, and pains and builds up stamina. However, don’t go overboard, and remember to stay hydrated. In case you feel too hot, nauseated, or dehydrated, experience vaginal bleeding or abdominal pain, it is best to avoid exercise for a while.

Precautions to Take While Exercising During the First Trimester of Pregnancy

If you are a person who never misses regular exercise, remember pregnancy cannot stop you from continuing your fitness regime. However, you just need to remember not to overdo it and keep the activities within the limits as you know there is a little one growing inside you. Here are a few precautions that you need to follow while exercising during the first trimester of pregnancy (1C).

Always keep limits and stop overdoing things.
Ensure that your body temperature is expected at all times, and do not allow it to rise.
Stay well hydrated, especially on hot, humid days.
Say a strict no to exercise if you are tired or feeling sick on any day.
When you perform the stretches, do not over-stretch, and keep control.
Always ensure that your heart rate does not rise more than 75% of the maximum rate.
Wear comfortable clothes and avoid wearing tight ones.
Always exercise on flat surfaces rather than on elevated ones.
Make sure you eat adequate calories to avoid sickness.
Complete your meal at least one hour before exercising.
Move slowly, especially after you complete exercising, to avoid dizziness.

When to Avoid Exercising During the First Trimester of Pregnancy?

Exercise keeps you fit and offers multiple benefits during pregnancy. However, there are instances where you should undoubtedly avoid exercising, especially during the first trimester. Women who are diagnosed with any of the following pregnancy complications need to avoid exercise during the first trimester of pregnancy.

Multiple pregnancies, i.e., pregnant with twins or a triplet
Anemia
Cervical complications
Dizziness
Tachycardia is where the heart rate goes beyond 100 beats per minute
Lung or heart disease
Vaginal bleeding

Workouts to Avoid While Pregnant

If you have loved to stay fit even before pregnancy, it is a good idea to know how to go about it now. Though exercising is a great way to stay fit during pregnancy, you must be aware of the ones that need to be avoided. Some of these include

Fall-prone exercises like leaping, horse riding, and skiing.
Exercise to lose weight.
Contact sports like soccer and football.
Deep sea exploration is like scuba diving.
Exercises that require you to hold your breath.
Exercises that require hopping, skipping, and bouncing.
Deep knee bends full sit-ups, straight leg-toe touches.
Exercise in hot, humid weather.
Exercises that may cause even the mildest of abdominal trauma like jarring motions or rapid changes in direction.

[Read : 10 Physical Activities To Be Avoided During Pregnancy]

When Should You Consult a Doctor?

If you feel sick on any day or while performing any particular exercise, make sure to call your doctor immediately and get your body checked. If you are doubtful about performing any of the stretches, movements, or particular exercises, never hesitate to call your doctor and get their consent before beginning.

Exercise is the best way to stay fit and feel good throughout. Remember to choose your instructor carefully and consult your doctor if you don’t feel comfortable. Stay healthy and build up stamina for labor and delivery. A little effort every day can do wonders.

FAQ’s

1. Can You Do Squats In The First Trimester?

Squats are considered safe pregnancy workouts unless your doctor says otherwise. They can help strengthen your pelvic muscles, making them great for pregnancy.

2. Can You Do Cardio In the First Trimester?

If you are healthy and your pregnancy is progressing normally, you may continue or start engaging in cardio workouts including walking, yoga, swimming, and water aerobics (1D). Cardio does not increase the risk of miscarriage, low birth weight, or early delivery.

3. Which Exercises Should I Avoid During the First Trimester?

Doctors and fitness experts recommend avoiding the following kinds of exercises during the first trimester.

Sports include football, soccer, volleyball, and basketball.
Any kind of sport or exercise that involves falling off, like downhill Skiing and gymnastics.
Activities that involve jumping and bouncing
Scuba diving
Any activity that increases the risk of getting hurt in the abdomen. E.g., Kickboxing
Any other activity that you are comfortable with or that which makes you sick and unwell.

References

Pregnancy And Exercise – [https://www.ncbi.nlm.nih.gov/books/NBK430821/]
Exercise in Pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/]
The Elite Athlete and Strenuous Exercise in Pregnancy – [https://pubmed.ncbi.nlm.nih.gov/27398878/]
Walking for health during pregnancy: A literature review and considerations for future research – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742678/]
Is swimming during pregnancy a safe exercise? – [https://pubmed.ncbi.nlm.nih.gov/20110815/]
Yoga In Pregnancy: A Boon To Motherhood – [https://www.researchgate.net/publication/323377173_YOGA_IN_PREGNANCY_A_BOON_TO_MOTHERHOOD]
Effects of the practice of Pilates in pregnancy: a literature review – [https://www.researchgate.net/publication/343112648_Effects_of_the_practice_of_Pilates_in_pregnancy_a_literature_review]
The effectiveness of a Pilates exercise program during pregnancy on childbirth outcomes: a randomized controlled clinical trial – [https://pubmed.ncbi.nlm.nih.gov/34215198/]
Muscle strengthening exercises during pregnancy are associated with increased energy and reduced fatigue – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978349/]
Exercise and Pregnancy Loss – [https://www.aafp.org/pubs/afp/issues/2015/0401/p437.html]

Pregnancy Workouts During First Trimester: Routine Tips

Video Of First Trimester Fitness Guide

First Trimester Pregnancy Workouts Routine