Exercise during the first trimester
Exercise during the first trimester varies from person to person. You may be experiencing first trimester symptoms and exercise might be the last thing on your mind. If that is you, that’s okay. Let your focus be on rest.
If you’re feeling good and want to continue or start exercising, the tips in this post will help you get started.
Remember that exercise is not harmful to you or your baby. Continue to move your body when you can.
What you need to know about exercise during the first trimester
Minimal modifications are needed. After being cleared to exercise the focus during phase is to increase overall strength, preserve muscle mass, strengthen your core and create balance within your pelvic floor muscles.
Start incorporating breath work exercises. These include diaphragmatic breathing, piston exhales, pelvic floor contractions and the connection breath. Download my free deep core guide where I walk you through each exercise.
Focus on posterior chain exercises. These are moves that you’re probably already doing or have done in the past. Think squats, lunges, deadlifts, leg curs, back rows, rear fly’s, lat pull downs. All of these exercises are safe and a great way to support your body as it changes.
Core exercises are safe and beneficial to do. When performing core exercises the focus should be on managing pressure in your core, this means making sure that there is no abdominal coning or doming when you’re doing the exercise. Because everyone’s ability to manage pressure varies from person to person there is no set list of safe exercises. Where a full plank may work for one person, it doesn’t mean it will work for you. Instead of focusing on what exercise to do, I recommend you try any core exercise you’d like, pay attention to how your core responds and adjust from there. Check out this video (part 1 & part 2) where I explain how to know if an exercise is appropriate to continue or begin modify.
Monitor exercise intensity by the RPE chart (see picture). Instead of relying on your heart rate to determine your level of exertion, it is best to monitor your intensity from a scale of 1-10. Think of a 10 as needed to call for emergency help and 1 as sitting on the couch relaxing. Staying between a 3-7 is a good indicator of low to moderate intensity.
If you’d like to learn more about what exercises are appropriate for you, schedule a complementary consultation here.
Ready to get your prenatal exercise program started, book an introductory session.
This is a 75-minute personal training session to learn all of the basics of exercising during pregnancy and postpartum. During this session we will start with a body assessment to address your current movement patterns, past or current symptoms or injuries. You will learn how to connect to your breath and deep core to prevent common body discomforts and injuries. Upon completing this session you will leave with a customized training program that will address your specific needs. This program is a great start if you’re looking for guidance on how to approach exercise during this season.
What's Included:
75 Min session in-person or via zoom
Body + Movement Assessment + Diastasis Recti Check up
Breathing + Inner Core Unit Techniques
Custom Exercise Program
Training Locations:
Online via Zoom, Home Studio (Lakewood, CO), Outdoor Training
Trainer: Leslie Rodriguez, ACSM CPT, FFB PPCES
Prior to signing up for this personal training program, schedule a complimentary consultation to discuss schedule availability. You can book your consultation here. Following the consultation, your trainer will follow up with you on how to proceed.