Exercise for Pregnant Women in the 1st Trimester

Exercises for Pregnant Women in the 1st Trimester

Many expectant mothers ask: “I am in my first trimester of pregnancy, can I exercise?” Reasonable physical activity, if there are no contraindications, is beneficial for the health of the pregnant woman and her growing baby. So, what exercises are recommended for pregnant women in the 1st trimester?

If a woman practiced fitness or yoga before her “interesting condition,” she shouldn’t stop training; she just needs to reconsider her routine slightly, and we’ll explain how. If her lifestyle wasn’t very active, it’s time to change it a bit — for her own sake and the future child.

No time or opportunity to attend specially organized classes for pregnant women? Today, all the necessary information can be obtained through the online course at momslab.com.

What are the benefits of exercise for pregnant women in the first trimester?

The first three months of pregnancy significantly change the body’s functioning for the mother, and for the child, they are crucial as all organs and systems are formed during this period. Regular physical activity has a positive effect on the health of the pregnant woman and the growing fetus. An ancient wisdom says that movement is life, which is relevant even when expecting a new life. Improvement of oxygen exchange, optimization of all body systems’ work, contribution to one’s beauty and health, as well as caring for strong offspring – this is what a reasonable and moderate physical load brings into the life of a future mom.

Advantages of regular exercise in the 1st trimester:

• compared to sedentary expectant mothers, active ones carry the baby more easily and have an easier childbirth;
• the feeling of chronic fatigue is significantly reduced, mood improves, and insomnia disappears, as movement promotes the production of happiness hormones;
• toxicosis will decrease or may not occur at all;
• swelling is prevented;
• the risk of fetal hypoxia is minimized: the baby will not be threatened with oxygen starvation, as placental blood is constantly saturated with oxygen.

How much should you exercise in the first trimester?

This depends on the pregnant woman’s level of fitness and how she feels. Regular training for 10-20 minutes a day is an absolutely sufficient load. Those not used to constant activity can do exercises every other day, ideally supplemented with walking in the fresh air and, if possible, swimming.

Contraindications for Exercises for Pregnant Women

The routine that an expectant mother chooses for regular exercise should be gentle. The first trimester doesn’t yet show a growing belly, but the woman is already pregnant and responsible for her child’s health.

When should you avoid exercise?

When there are medical objections! It’s essential to consult with a doctor before starting exercises. Certain conditions in pregnancy may temporarily rule out physical activity, such as increased uterine tone.

Of course, a workout should be canceled in cases of severe morning sickness, headache, or infection. A doctor is unlikely to recommend exercise to a woman carrying twins or triplets. Exercise is out of the question if there is a risk of miscarriage.

Absolutely not recommended: non-adapted yoga asanas.

Short of breath during exercises? You’ll need to pause the workout – it means the baby isn’t getting enough oxygen either. Don’t overexert yourself; the intensity should be reasonable, not excessive.

What types of exercises are encouraged in the first trimester?

All fitness, gymnastics, or yoga elements performed at a steady pace, without sudden movements and complex unnatural poses.

Exercising in the first trimester:

• breathing exercises;
• hip exercises;
• exercise – prevention of varicose veins;
• performing adapted yoga asanas;
• shifting the center of gravity;
• strengthening the pelvic and chest muscles.

One can choose suitable exercises from the project’s online course, organized into trimester schedules.

It’s more effective to exercise outdoors or at home, after airing the room.

Warm-Up Before Starting Classes

A simple preparation of the body for physical activity is necessary before each session. Warm-up may include various exercises. Different options with detailed execution techniques are available online in the momslab.com course.

Yoga Elements for the 1st Trimester

Complex and advanced sequences are not suitable for pregnant women, but adapted asanas that can be performed without discomfort will be very beneficial.

Here are the hatha yoga elements recommended for the 1st trimester of pregnancy.

Starting position: knees bent, the woman sits on her heels, shins on the mat or bolster.

• “Cow Face Pose”: legs are crossed with knees stacked on top of each other, feet of bent legs in line with hips, palms clasped behind the back.
• “Butterfly”: a seated pose where the feet are joined together, and the bent legs are lowered by the woman with her knees toward the floor, slightly pressing on them with her hands, then raising back up.
• “Diamond”: a seated pose, with a straight back, bent legs, and the pelvis lowered onto the inner part of the feet.
• Relaxation: lie on your back, legs extended, pelvis pressed to the floor.

Elements of fitness and gymnastics in the 1st trimester

Choose exercises without using jumps and other sudden movements, and do not use any heavy elements. Here are the most effective elements from which you can form a regular routine.

• Breathing exercises are performed based on the pilates principle: you need to imagine an air balloon between your ribs that you need to fill with air. While standing on a hard surface, take 10-15 slow, calm deep breaths, ‘releasing’ the air from the imagined balloon.
• Elements of stretching. It’s important not to overdo it, preference goes to comfortable options:

1. from the position ‘sitting on your heels,’ reach forward with your palms, trying to touch your forehead to the floor;
2. while sitting, bend your back towards your knees;
3. sit with your legs spread wide, gently lean to the sides;
4. sit with your knees bent, in a very calm rhythm, lay them to the left and right.

• Exercises for pelvic muscles are performed standing. Slightly spread your legs, place your hands on your hips, rotate your pelvis in both directions alternately 5 times.
• Chest exercises. Stand upright, shoulders straightened, arms bent at the elbows and placed in front of the chest. Clasp or press palms together, exhale and apply pressure. Relax during the exhale, turn palms towards oneself. Do this 10 times.
• Exercises with a fitball. This large ball is very useful for relieving tension and strengthening ligaments. Later on, it will be very handy for exercises with the baby. In the first trimester, the following gymnastics elements can be performed on it:

1. fitball behind a seated woman, she slowly “rides onto” it with her buttocks and then gradually slides down, repeat 3-5 times;
2. pregnant woman sitting on the fitball, rotating pelvis in both directions;
3. on knees in front of the ball, squeeze it simultaneously with both hands;
4. ball clamped between legs in a seated position, squeezing the ball and releasing pressure.

The routine should consist of a warm-up and 2-3 exercises from each group. It’s better to end the workout with relaxing procedures.

Any reasonable form of physical activity in the first trimester will benefit the pregnant woman and the future child.