Best Exercises For The First Trimester Of Pregnancy

best exercises for first trimester of pregnancy

There are multiple benefits of exercise for the first trimester of your pregnancy such as improved energy levels & fitness, reduced back & pelvic pain, lower risk of pre-eclampsia and pregnancy-induced hypertension, improved posture, weight control, and many more.

You can continue your usual exercise routine (sports, yoga, running, or even morning/evening walks as long as you can do it. Exercise for the first trimester of your pregnancy is not dangerous for your baby. It can also provide you following additional benefits:

Low Risk of Gestational Diabetes.
Reduced Time of Labor.
Fewer Chances of Caesarean Delivery.

We will now share some exercises for the first trimester of pregnancy, which you can do easily at home without the need for equipment.

6 Exercise for the First Trimester of Your Pregnancy

Pregnancy, an unavoidable situation, is that time when you can’t avoid exercising. As per the American College of Obstetricians and Gynecologists (ACOG), exercising minimizes the risk of abnormalities and uncertainty during pregnancy, especially in the first trimester.

Here are some of the best exercises for the first trimester of your pregnancy:

Walking

Make walking your daily routine. Walk on a plain and gentle surface for 10-15 minutes during the first trimester and increase the time gradually. Walking in the fresh air will provide relaxation and mindfulness.

Yoga

Yoga is the best practice you can do when you’re expecting and getting ready for childbirth or labor. Breathing exercises are beneficial for you and your baby if done in the morning with fresh oxygen.

Meditation

Meditation during pregnancy is very important as it helps you to live positively and manage the stress of the outside world. Stress during pregnancy may harm your baby's development and health inside the womb.

Live happy and healthy for your baby and meditate 25-30 minutes daily to have a healthy pregnancy.

Pilates

Pilates is the most common exercise done to increase body balance and maintain body weight. The increase in body weight during pregnancy, especially with a bump, may lead you to lose your balance at any time.

Relaxation

Relax all your body muscles once a day and stay energetic and fresh. There are many activities to relax.

You can start relaxing by reading books, continuing with your hobbies, and listening to music like Garbh Sanskar Music, which is beneficial for your baby's overall development.

Kegel Exercise

Kegel exercise for pregnant women helps strengthen the muscles of the abdominal body organs like the bladder, vagina, and uterus.

These exercises also help to maintain bladder function and reduce the risk of hemorrhoids. Pelvic floor exercises may also help reduce lower back pain.

Tips to Remember While Exercising for the First Trimester of Your Pregnancy:

Following are some tips you must know while exercising during the first trimester-

Remember to breathe.
Stick to your Set goals.
Keep yourself hydrated.
Take rest when you feel tired.
Wear protected and loose-fitting clothing.
Be aware of your heart rate during workouts.
Recognizing when to reduce the intensity of your exercise.
Give comfort to your feet by wearing supportive, non-slip shoes.

Answering 5 Questions Related to Exercising During Pregnancy for Your Safety and Benefit

Are there any conditions that jeopardize the safety of exercise for the first trimester of your pregnancy?

By any chance, if you are having the following conditions or pregnancy complications, then you should avoid exercising:
Severe anemia.
Heart and lung diseases.
Having twins or triplets increase the risk of preterm labor.
Preterm labor or rupture of membranes during pregnancy.
Preeclampsia or pregnancy-induced high blood pressure.
How much exercise should I do when pregnant?

For a pregnant woman, 150 minutes of gentle exercise per week is recommended. Apart from the above-written exercises, swimming and low-impact aerobics are good options.

Gentle exercise should raise your heart rate and make you sweat but you should not be out of breath. A quick hack to know you are exercising gently is that you can talk normally after exercise, but cannot sing. Brisk walking is an example of gentle exercise. You can divide your 150 minutes into 30-minute workouts for 5 days.
Can you do exercises on your stomach in the first trimester?

Unless your doctor/gynecologist has restricted abdomen exercise for the first trimester of your pregnancy, most abdominal exercises are safe in early pregnancy.
What are the signs to stop exercising during pregnancy?

No matter what trimester you are in, stop at once all the exercises if you spot these alarming signs:
Headache.
Chest pain.
Muscle weakness.
Calf pain or swelling.
Feeling dizzy or faint.
Bleeding from the vagina.
Fluid gushing or leaking from the vagina.
Regular, painful contractions of the uterus.
Shortness of breath before starting an exercise.
What changes occur during pregnancy that can affect the exercise routine?

Primarily, these 3 changes in the body during pregnancy can hinder your exercise routine:
Joints: The hormones produced during pregnancy relax the ligaments that support your joints. Thus, joints become more prone to injury. Avoid exercises with jerky and high-impact motions because they increase the risk of getting hurt.
Balance: The addition of weight in your body’s front, cause you to become less stable because your center of gravity shifts. It also puts stress on joints and muscles, especially those in the pelvis and lower back.

Due to the disbalance issue, you are at greater risk of falling while exercising and hurting yourself and your baby in the process.
Breathing: During exercise, oxygen, and blood flow move toward your muscles and away from other areas. But, the need for oxygen and blood increases when you are pregnant. This may affect your ability to exercise due to the lack of these substances which gives you the energy to work out.

Summary

Pregnant women who stay active throughout pregnancy can benefit from exercise. Women who were exercising before pregnancy can easily adapt to a workout routine.

But, it gets hard for a pregnant woman to exercise who realised the importance of workout during pregnancy recently. For helping those pregnant women who want to follow a proper workout routine, we conduct Yoga sessions guided by expert Yoga instructors.

But, why choose only Krishna Coming? Because you are new to exercising, getting step-by-step guidance from instructors on exercise for the first trimester of your pregnancy is a good idea. It will help you build a proper routine, and enhance your pregnancy experience and your baby’s health.

To attend the effective Yoga sessions designed especially for pregnant women, download the Krishna Coming Garbh Sanskar app.

Exercise during the first trimester of pregnancy is something that you can do to have a healthy pregnancy and a healthy baby. As every pregnancy is not the same, before you start doing exercises, consult with your doctor and and go ahead with proper guidance.

Exercise for First Trimester of Your Pregnancy FAQs

Q1. Which exercises for the first trimester of your pregnancy are safe?

As long as you feel comfortable, continue your regular daily physical activity or exercise (sport, running, yoga, dancing, or even just walking). Exercising is not harmful to your baby in the first trimester.

Q2. Can you do squats in the first trimester?

Squats are a great exercise to do while pregnant unless your doctor tells you otherwise. They are not only safe, but they can also prove to be beneficial as they strengthen your pelvic muscles to give birth.

Q3. What are the benefits of exercising during the first trimester of pregnancy?