Suitable Exercises During The First Trimester Of Pregnancy

Although physical changes may not be much evident during the first trimester of pregnancy, however, the expecting mother must start paying attention to her new limits as and when they occur. These changes or the new limits during the pregnancy need to be tackled well with exercise so as to stay fit during pregnancy and not become a dormant lethargic pregnant body that can invite series of complications during delivery. During the first trimester of pregnancy, one generally gets plagued by morning sickness, back pain and other such issues; however, working out regularly can make a pregnant woman feel better and can let her enjoy a peaceful pregnancy.

What Are Suitable Exercises During The First Trimester Of Pregnancy?

Pilates During The First Trimester Of Pregnancy

Benefits of Pilates: Pilates helps in building up the core muscular strength and also helps in easing out back aches during the first trimester of pregnancy and further helps in improving and balancing out the body posture, especially, when the body starts gaining weight during pregnancy. At the end of the day, Pilates increases the flexibility of the pregnant woman’s body.


Things To Keep In Mind While Doing Pilates During Pregnancy: Pilates involve a series of floor exercises. One should be very careful while doing this exercise during pregnancy. The mother should avoid lying flat on the back or twisting the midsection as it might cause ‘Diastasis Recti’ where the parallel panels of the abdominal muscles separate temporarily. Doing Pilates once a week during the first trimester of pregnancy is sufficient.

Brisk Walking During The First Trimester Of Pregnancy

Benefits of Brisk Walking During Pregnancy: The easiest of all exercises is walking; especially during the first trimester of pregnancy. This is a work out that you can continue throughout your pregnancy. Walking builds up your upper body strength, improves your blood circulation and strengthens the respiratory system. Walking is one of the most suitable exercises that can be done during the first trimester of pregnancy.


Things To Keep In Mind While Doing Brisk Walking During Pregnancy: Although walking is the safest form of exercise, it is always better to take someone with you, be it your partner or your friend. Avoid rock pathways and uneven terrains that might cause you to trip over. Especially, during the first trimester of pregnancy try walking slowly, as this is the most vulnerable stage of pregnancy. Opt for foot wears that provide a better grip and balance. About 10 to 20 minutes of morning or evening walk each day are quite helpful for a pregnant woman.

Yoga Sessions During The First Trimester Of Pregnancy

Benefits of Yoga Sessions During Pregnancy: Yoga is one of the best ways to stay fit not only during pregnancy, but also otherwise. Yoga is also considered as the best alternative to the equipment oriented gym. During pregnancy, the first thing that one learns in the yoga sessions is breathing technique. This proves to be very helpful in coping up with the demands of labor, physically and mentally. The breathing technique is called as ‘Ujjayi’. A lot of scientific studies claim that Ujjayi helps in the normal delivery of the baby without having the need to opt for caesarian delivery. Yoga can also help in preventing osteoporosis by maintaining the bone mineral density. Yoga also helps in strengthening the pelvic floor muscles, which are mainly responsible for supporting the weight of the growing fetus in pregnancy. Research suggests that prenatal yoga also helps in coping with the stress during pregnancy. Yoga helps in maintaining blood pressure; reduce body stress, anxiety and increase the muscular endurance and flexibility of the body. Yoga helps in keeping the mind calm, which further helps in having a sound sleep, which is very important for pregnant ladies. Prenatal yoga also reduces the risk of having pregnancy complications.

Things To Keep In Mind While Doing Yoga Sessions in Pregnancy: Half-an-hour of yoga every day is sufficient enough to have a healthy pregnancy. Do not over exert yourself or do yoga asanas or poses that can cause adverse affects in your pregnancy. Some of the yoga poses that one must avoid during pregnancy are as follows:

  • Abdominal twisting poses.
  • Back bends.
  • Lying flat on the back.
  • Poses that involve your feet to be over your head, like headstands.

Water Aerobics and Swimming During The First Trimester Of Pregnancy


Benefits of Water Aerobics & Swimming During Pregnancy: Running and jogging should be avoided and should be substituted with water exercising session once a week, during the first trimester of pregnancy. Water Aerobics and swimming are low impact exercises and risk of falling is also minimal and hence one of the suitable exercises that can be done during the first trimester of pregnancy. Water aerobics has a significantly soothing effect on the body of the expecting mother. It reduces the stress on the joints, muscles and bones because of water’s unloading nature. Hydrostatic pressure helps in reducing inflammation, around the ankles during pregnancy.

Research studies have shown that swimming and water exercises are also beneficial in relieving edema in pregnant women. Water pressure along with muscular movement recovers blood from veins in the lower extremities and hence re-distributes the blood in the body, uniformly. The uterine blood flow is essential for the growth of the fetus which improves with water aerobics and swimming.

Things to keep in mind while doing Water Aerobics & Swimming During Pregnancy: During pregnancy, women’s core body temperature is usually high. So, the pregnant mother should be very cautious about not overheating themselves during the exercise, especially during the first trimester of pregnancy. It is always advisable to consult your physician immediately if you feel uncomfortable during or after the exercise.


Indoor Stationary Cycling During The First Trimester Of Pregnancy

Benefits of Stationary Cycling During Pregnancy: Stationary cycling is a good exercise option during your first trimester of pregnancy, if you do not want to step out of the house that is. Stationary cycling has lower impact on the body and is good for your cardiac muscles and aids blood circulation in the body.

Things to keep in mind while doing Stationary Cycling During Pregnancy: Make sure you don’t overdo it, as it might get difficult to exercise on a stationary cycle during the later stages of pregnancy as the centre of your body’s gravity changes during pregnancy. Always check the height of the handlebar so as to support your back properly.

Word of Caution: You should stop exercising if you feel nauseated or dizzy or feel too hot and dehydrated, suffer from bleeding, experience pelvic or abdominal ache etc. and seek immediate medical attention.

Benefits of Doing Exercise During Pregnancy

In no time you will be gaining weight as your fetus grows inside the amniotic sac. Exercise helps in regulating the blood flow in the body during pregnancy and also helps in controlling the body weight.

Exercise during pregnancy helps you in staying fit and healthy; and thereby will help you in coping up with the physical changes you will undergo during pregnancy.

Mild, routine physical exercises done during pregnancy helps in channelizing the energy needs of the mother according to her altered body requirements.

Exercising During Pregnancy: Where to Begin?

For those who do not like exercising regularly, it is high time you become punctual. This is not only beneficial for pregnant woman, but also for the fetus growing inside the womb.

  • Once you discover you are pregnant, seek medical advice and ask your doctor as to what kind of exercises shall be beneficial for you and which ones you should avoid during pregnancy. This is the best way to prepare your exercise regime during pregnancy.
  • Pregnant mothers should avoid exercises that are done lying on the belly. It is always advisable to perform exercise under the supervision of an expert; more so during pregnancy.
  • Do not begin with high intensity work out because excessive physical exertion on the body during the first trimester of pregnancy can be harmful. One can begin with mild exercises lasting for 15 to 30 minutes a day when pregnant. Generally, the exercises should become milder, with low impact as your pregnancy progresses.
  • In order to keep up the motivation and learn how other pregnant women exercise and cope up with the changes, one may join dedicated yoga sessions for pregnant ladies.
  • Do not over work yourself. Take sufficient amount of rest in between exercises. Working out 3 to 5 times every week is sufficient during pregnancy.


Constipation, indigestion, dehydration etc. are common issues during the first trimester of pregnancy. Hence, one needs to be a little more disciplined with lifestyle when pregnant. Avoid running, jogging or jumping as it might cause miscarriage during the first trimester of pregnancy. Eat quality snacks, fruits or fresh juice after exercise. Start having a healthier and balanced diet. Increase the intake of fluids. Drink plenty of water and have your food on time.

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