Lifestyle•Sep 18, 2024

Pregnancy Exercises For The First Trimester

Megan holds a BFA in Dance from NYU Tisch School of the Arts and is a certified fitness instructor. She danced professionally with the NBA’s Brooklynettes. Megan has been recognized by top publications like Vogue, Goop, Shape and WWD, and has worked with world-renowned brands such as Chanel and New Balance. Learn more about Megan

Pregnancy is an incredible journey, one that’s filled with so much joy, anticipation, and of course, change. As you step into your first trimester, your body is already doing some pretty amazing things to support your growing baby. Amidst all these changes, staying active can be a fantastic way to care for both your body and mind.

Exercise during pregnancy not only helps you feel good but also allows you to stay connected to your body in a new and meaningful way. To support you through this journey, we created the Prenatal Workout Program, designed to guide you through each week of your pregnancy with confidence. In this blog, we'll dive into how to keep moving safely through pregnancy and the best first trimester exercises from our program that every mama should know.

Benefits of Staying Active During Early Pregnancy

There are so many benefits to exercise during pregnancy, and staying active in the early weeks of pregnancy isn’t only about getting a workout in. It’s about embracing the changes in your body. Regular exercise during the first trimester can help boost your energy, keep your mood balanced, and in some cases, even ease some of those pesky pregnancy symptoms like morning sickness.

Let's not forget about the mental and emotional benefits—exercise is a wonderful way to keep stress at bay and help you feel more in tune with your body. This is exactly why we created the Prenatal Program. We want to make sure that all women have access to safe, effective routines, supportive resources, and a vibrant community throughout every stage of their pregnancy journey.

Safety Considerations for First Trimester Workouts

Before we begin the exercises, let’s discuss safety. Your body is experiencing a lot, and while staying active is fantastic, it’s crucial to listen to what it tells you. We recommend getting in movement however it feels good to your body. At this point in your pregnancy you can keep your normal workout routine without any restrictions.

It is important to remember that your body is beginning to change, so while you can work out as you usually would, it’s also completely okay to modify or skip exercises if something doesn’t feel right. Making sure you’re staying hydrated, avoiding overheating, and working out in a safe environment, as these factors can be just as important as the exercises themselves.

Recommended Pregnancy Exercises for the First Trimester

During the first trimester, it’s all about finding that sweet spot between staying active and being gentle with yourself. We know that the right exercises can help you maintain your fitness, prepare for the changes ahead, and keep you feeling strong and empowered.

Cardiovascular and Strength Exercises

Cardio is a fantastic way to keep your heart healthy and your energy levels up. In fact, we encourage you to keep up with your usual fitness routine throughout much of your first trimester. Our prenatal program includes both cardio and strength exercises while providing optional modifications as needed.

1. Walking

Walking is a simple yet effective way to get your aerobic exercise in. It’s gentle on your body, can be done anywhere, and doesn’t require any special equipment. Whether you’re taking a leisurely stroll through your neighborhood or enjoying the fresh air on a nature trail, walking is an excellent way to stay active without overdoing it.

2. Dance Cardio

Who says you can’t have fun while working out? Dance cardio, especially the kind you’ll find at The Sculpt Society, is an amazing way to get your heart pumping. It’s all about moving your body to the rhythm of the music, enjoying every step, and getting a great workout in the process. Plus, dancing is a wonderful way to lift your spirits—perfect for those days when you need a little extra boost.

3. Strength Training

Maintaining strength during pregnancy is essential for supporting your changing body and preparing for the physical demands ahead. Incorporating bodyweight exercises that focus on building functional strength can help enhance your endurance, improve posture, and reduce common discomforts.

4. Light Weight Lifting

Using light weights in your first trimester exercise program can help maintain muscle tone without putting too much strain on your body. Focus on exercises that target your arms, legs, and back. The goal is to stay strong and feel good.

5. Sculpt Workouts

Our sculpt workouts in The Sculpt Society’s Prenatal Program are perfect for pregnant women looking to stay strong without the need for heavy lifting. These exercises focus on body weight and light resistance to keep your muscles engaged. By zeroing in on your core muscles and pelvic floor, these workouts help build the strength you’ll need as your pregnancy progresses.

6. Resistance Band Exercises

Resistance band exercises are a great way to add some gentle resistance to your routine. These bands are versatile and can target various muscle groups, making them perfect for a well-rounded workout for your first trimester.

Flexibility and Balance

Flexibility and balance are essential during your first trimester as your body begins to adapt to the physical changes of pregnancy. Focusing on these aspects can help ease discomfort, improve posture, and prepare your body for the rest of your pregnancy.

1. Prenatal Yoga

Prenatal yoga is a wonderful practice that combines flexibility, balance, and relaxation. It helps you stretch out tight muscles, improve your posture, and prepare your body for labor. Plus, it’s a fantastic way to unwind and connect with your growing baby. Focusing on breathwork in yoga can also be incredibly grounding, helping you stay centered.

2. Stretching Routines

Incorporating regular stretching routines into your day can work wonders for relieving tension, especially in areas like your lower back and hips. These routines help improve flexibility and blood flow, and they’re a gentle way to prepare your body for the upcoming changes.

If you’re currently in the process of trying to conceive, you can also check out our tips on exercise while trying to conceive for more information and resources.

Pelvic Floor Exercises for the First Trimester

During the first trimester, pelvic floor exercises are a crucial component of your prenatal fitness routine. These exercises strengthen the muscles that support your uterus, bladder, and bowel, which can help manage common pregnancy symptoms and prepare your body for childbirth.

Why Pelvic Floor Exercises Matter

Strengthening your pelvic floor during pregnancy can help alleviate discomfort caused by hormonal changes and the growing weight of your baby. A strong pelvic floor supports proper posture, reduces the risk of urinary incontinence, and aids in a smoother labor and delivery process. Incorporating these exercises early on also helps you build the endurance needed for the demands of pregnancy and childbirth.

Creating a Balanced First Trimester Workout Routine

Creating a balanced workout for first trimester pregnancy doesn’t have to be complicated. The key is to combine different types of exercises that cater to your body’s needs while keeping things varied and enjoyable.

Combining Cardio, Strength, and Flexibility

A well-rounded routine should include a mix of cardio, strength training, and flexibility exercises. This approach ensures you’re working different muscle groups and keeping your body engaged without overdoing any one type of exercise. We recommend incorporating a mix of brisk walks, light weights, pelvic floor exercises, sculpt workouts, and prenatal yoga to support both your physical and mental health during this time.

The Sculpt Society Prenatal Program

If you’re looking for a structured approach, at The Sculpt Society, we offer a comprehensive Prenatal Workout Program designed with pregnant women in mind created by our very own founder, Megan Roup. Megan built this program as she was pregnant herself as a resource for women like her who are looking for a supportive community. Our pregnancy workouts include a variety of low-impact, safe exercises perfect for all stages of pregnancy. We are here to provide soon-to-be mamas with a safe space to feel strong, supported, and ready for the journey ahead. Once you join our amazing community, you’ll get access to our program calendars, which lay out workouts for every week of your pregnancy so you’ll always know exactly what to expect.

Staying active during the first trimester is a wonderful way to support your body and mind as you navigate the early stages of pregnancy. By focusing on gentle, low-impact workouts, you can enjoy all the benefits of staying fit while also preparing for the months ahead. It’s all about listening to your body, making modifications when needed, and choosing exercises that make you feel good inside and out.

The Sculpt Society is here to guide you every step of the way, with programs that are designed to keep you moving, smiling, and feeling your best throughout your pregnancy journey.

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