We all know exercise is good for our general health—and it extends well beyond for pregnant mummies, no doubt.
Take this study, for example, which clarifies how physical exercises brings about plenty of benefits.
Exercising during pregnancy can lower the risks of perinatal depression, hypertension and preeclampsia, cardiovascular diseases, and gestational diabetes.
Maintaining a moderate-intensity routine may also facilitate maternal-foetal circulation and foetal growth, ensuring an overall shorter or easier labour, and smoother delivery.
According to the American College of Obstetricians and Gynecologists, expecting mothers ought to get at least two and a half hours of physical exercises a week.
But really, it’s best left to the mother to decide how many times a week they would like to dedicate work out sessions to.
So, it may mean thrice or four times a week for some, while others might prefer 30-minute sessions for five to six days a week.
By the way, a moderate-intensity routine doesn’t need mummies to be extra drained either. As long as you have your heartbeat elevated along with just enough sweat.
Before all else though, there is no one else better than your doctor to decide if it’s safe for your body to endure the training you have planned—regardless how light or heavy.
So first and foremost, be sure to obtain a green light from your doctor! This is especially in case of certain underlying conditions which may require a little more tweaking to your routines.
8 Great Exercises for First Trimester Pregnancy
Pregnancy may drain your energy. Especially during the first few weeks into it; it’s normal for expecting mothers to experience morning sickness and an onslaught of illnesses like back pain and fatigue.
This is why physical exercise may come in handy. During times when most needed during pregnancy, it could very well provide you the boost of energy you need!
In your first trimester of pregnancy, it’s generally safe to move about as usual and continue on with your typical routines pre-pregnancy.
This may help you strengthen your core-based connection before major changes take place within your body. Even so, be sure not to push yourself to avoid accidental strains and pressure.
Start slow with simple 5-to-10-minute workouts if you’re new to exercising.
Avoid lifting weights over the tummy and definitely avoid lying on your back!
Here are a few activities that are safe for mummies in the first trimester.
Running, Jogging or Brisk Walking
A 20-to-30-minute session in a week is more than enough for you to sweat as much as needed!
When it comes to running, jogging or brisk-walking, all you need is a good pair of shoes and workout attire; and you’re all set! You don’t need to send yourself heaving from sprints.
Simply aim for a moderately elevated heart rate and a side serving of a good sweat session.
Swimming
The act of swimming has long been hailed safe for women and a safe practice from the start to a later period into the pregnancy.
It combines cardiovascular benefits along with solid muscle building which is perfect to prepare your body for the incoming changes.
Swimming is also a great low-impact workout that may help overcome common pregnancy symptoms like swollen hands and feet, and lower back pains.
Prenatal Aerobics
Aerobic classes in general combine strength training and a whole lot of stretching.
In which case, is excellent for pregnant mothers to develop and strengthen their breathing techniques. It also helps ensure a smoother labour experience and delivery process!
Take this study, for example. It’s reported women who practice aerobics experienced far shorter labour duration than those who did not.
Stability Ball Exercises
Here is a fitness toy that should be your best friend throughout your pregnancy! Especially in your later trimesters when movement becomes more limited by your belly and baby.
Introduce the use of a stabilising ball into your routine to first familiarise yourself, if you aren’t already.
Pay attention to the size of the ball because they tend to vary. The right size for you would be one enabling you to sit upright at 90 degrees with both your feet touching the ground.
Kegel Exercises
The Kegel exercise trains your pelvic floor muscles which are largely proven to reduce urinary incontinence (loss of bladder control), especially in pregnant women.
It’s a very common occurrence throughout one’s pregnancy journey and the Kegel exercise is a known remedy!
According to Dr. Letco, it can be done at any point of the day. It uses the same muscles used to stop urination midway. So, what you’ll have to do is:
- Ensure your bladder is empty.
- Identify the muscles to put in use.
- Contract the muscles for 10 seconds, relax for another 10.
- Do 3 sets a day, with 10-15 reps each.
Strength Exercises – Squats
Strength exercises also include push-ups or knee-push ups! The image above is a type of squat called the sumo squat, especially beneficial for later trimesters as well.
A classic squat entails spreading your feet shoulder-wide toes facing forward instead. You bend your knees to a 90-degree angle, or ensure your knees don’t exceed your toes. Your arms then face the front with palms open, fingers forwards.
A popular way to build pelvic strength to better prepare you for labour, you wouldn’t want to leave this exercise behind!
Modified Core Focused Exercises – Side Planks
With clearance from your doctor, you should be able to carry out with normal side planks during your first trimester.
But it is also a common option for pregnant mummies to try side planks instead of modified side planks.
Here’s how Dr. Jenna Bradley recommends doing the side plank:
- Lie on a side with your heels on top of each other.
- Position the elbow under you to be directly under your shoulder.
- Lift your hips with your elbow and stacked feet holding your weight.
For a modified side plank, simply bend your knees then push through your knees for support rather than your feet.
Lunges
Lunges are similar to squats in a way that while the squat stretches both legs, a lunge is done one leg at a time. Both exercises focus on your glutes and leg muscles.
For most, it’s generally safe for mothers to include some low to moderate intensity weights, holding them with both hands as you stretch.
Routines Just for Mummy
The first trimester is when its generally safest for slightly more vigorous exercises like running, jogging, swimming and weighted workouts.
If you’re looking to ease into fitness during your pregnancy, then we’ve got you covered with two simple routines to help kickstart your fitness journey!
Bear in mind a good workout session doesn’t always require a visit to the gym or fancy equipment. Sometimes a workout routine entails a thirty-minute session of swimming, running or brisk walking, yoga and even Pilates!
Routine #1
The routine below contains three different exercises to merge in a single workout session of 3 sets.
And since it’s really all up to the mummy’s physical strength and stamina, be sure to not shy away if you need to omit an exercise and keep it to a single or two exercises.
You can also add in additional 30 to 60 second intervals between each exercise.
One set of this routine includes:
- 10-15 reps of moderate-intensity weighted lunges
- 10-15 reps of bicep curls with 2-5kg dumbbells
- 10-15 reps of wall squats with stability ball
Routine #2
If you feel like spicing up your routine the next week, give this blend of exercises a try!
It may just be a tad challenging to those just easing into fitness, so be sure settle with reps and weights optimum to your strength.
One set of this routine includes:
- 10-15 reps of sumo or normal squats and with low to moderate weight dumbbells to lift above you as you push yourself upwards from the squat
- 10-15 reps of lunges on each leg
- 12 reps each side of side planks
Safety Before Fitness
During your first trimester, your belly will likely not require drastic modifications to most workout routines yet.
However, modifications may still be necessary especially if you have any underlying conditions that may easily irritate or disrupt your pregnancy.
So, be sure to always inform your trainer you’re pregnant regardless of how far into the term you are. Not to forget a clearance from the doctor too!
Until then, let your journey into fitness be an enjoyably healthy one. Be sure to stay hydrated and not to over-exert yourself, mummies!
Moreover, remember that exercising boosts one’s overall mood from encouraging a surge of hormone production. Hence, it’s definitely one way to look after your mental health too.
For more insightful stories and fun recipes, stay tuned to Motherhood Story!