The first trimester can feel confusing, unpredictable, and at times, scary. You’re probably dealing with exhaustion, nausea, and the constant worry that every move you make could affect your baby. I get it, it’s a lot. But as a certified pre and postnatal fitness specialist, I want to shift the way you think about exercise during pregnancy.
Working out right now isn’t about what you can’t do. It’s about preparing your body for one of the biggest events of your life.
If you’re one of the women who feel able to work out during your first trimester, consider yourself lucky and take advantage of it by staying active! If you’re feeling nauseous or exhausted during this time, don’t worry, take it easy! You’re growing a human, and that’s enough! Don’t feel guilty if you're unable to work out during this time. Take gentle walks, stretch, and get back to working out once you feel better again.
You don’t need to suddenly switch up your workout every time you move into a new trimester. How much you modify depends entirely on your body and how much you’re growing. Some women start showing right away and need to make adjustments early on, while others can keep things the same for longer and modify later. Every pregnancy is different, so listening to your body is key. Plus, always consult with your doctor first, as they will know best based on your situation.
I always remind my prenatal clients, this isn’t just about modifying your workouts. You’re actually training for your pregnancy.
Think about how someone prepares for a major athletic event like a marathon. They train their body to meet new physical demands and build endurance for the challenge ahead. Pregnancy deserves the same approach. You’re training for labor! Building strength, endurance, and awareness to help you feel your best through every stage. It’s not about restriction, it’s about preparation.
Benefits of working out during your pregnancy (not just during your first trimester):
- Reduced risk of gestational diabetes
- Easier labor and delivery
- Improves mood + lowers risk of depression
- Healthier birth weights + heart health in babies
- Improves circulation + reduces swelling
- Reduced risk of childhood obesity
- Faster recovery
- Reduces back pain
- Improves digestion
How to Safely Work Out in Your First Trimester
Every pregnancy is unique, but these are the main safety principles I recommend to all my clients during the first trimester. The goal isn’t to stop moving, it’s to adapt.
- Avoid High Heat & Humidity: Skip hot or high-intensity classes. Your core temperature rises faster early in pregnancy, so it’s important to protect fetal development and maintain healthy blood flow.
- Protect Your Core: Avoid moves that overstretch or compress the abdominals, things like roll-ups, deep backbends, or long planks. Around week four, hormonal changes begin to soften the connective tissue in your core (the linea alba), making it more vulnerable.
- Don’t Overstretch: Relaxin, a hormone that softens ligaments and joints, can make you feel extra flexible, but that means you’re more prone to overstretching. Keep your movement controlled and avoid pushing past your normal range.
- Exhale on Effort: This is one of the most important rules. Avoid holding your breath; it spikes intra-abdominal pressure and puts strain on your pelvic floor and deep core. Always exhale during the hardest part of any move.
- Be Careful with Prone Positions: Depending on your belly size, lying on your stomach may put pressure on blood vessels. Try hands-and-knees or side-lying variations instead.
- Modify Supine Work: Lying flat on your back for long periods can affect blood flow. If you’re doing a move that requires it, elevate your upper body with a wedge, bolster, or pillows.
These small shifts allow you to stay active and strong while supporting your changing body safely.
Training for Pregnancy, Not Just Modifying
I like to think of the first trimester as your foundation phase. This is when you’re building the base that’s going to support you throughout pregnancy, labor, and recovery.
Here’s where I suggest focusing your energy:
- Core and Back Stability: Strengthening these areas supports your posture and helps prevent discomfort as your body changes.
- Gentle Pelvic Floor Engagement: Strengthening and coordinating these muscles prepares you for labor and recovery.
- Mindful Breathing: Proper breathwork supports circulation, relaxation, and overall well-being.
Every workout is a chance to prepare, physically and mentally, for what’s ahead. This is training for your pregnancy, not just modifying your usual routine.
Final Thoughts
Pregnancy isn’t a time to step back; it’s a time to connect with your body in a new way. Your workouts are about strength, preparation, and empowerment. You’re training for something incredible, labor and motherhood, and that deserves to be approached with the same care and commitment you’d give to training for a major event.
These modifications aren’t limitations; they’re tools that help your body adapt while staying safe and strong. Remember to always listen to your body. Adjust when needed. And you’re not just keeping up your fitness, you’re preparing for the most transformative event of your life.
You’re training for pregnancy, not just modifying for it.
Try some of our latest Prenatal workouts or explore the full collection: