Exercises in the 1st trimester of pregnancy – benefits, indications, and contraindications

One of the most critical periods of pregnancy, when most of the baby’s organs are formed, is the first trimester. Proper physical activity during this time can be beneficial and also alleviate all the ‘special effects’ associated with a woman’s condition—from dizziness to morning sickness. The long-standing concept of ‘not shaking the baby’ has been successfully forgotten. Modern scientific research has proven that even in the early stages of pregnancy, reasonable exercise positively affects the health of both the mother and fetus and significantly eases the process of carrying the baby.

If you lead an active lifestyle from the onset of pregnancy, the positive effects of physical exercises only get amplified. According to pregnant women themselves, sports contribute to the production of endorphins, hormones of happiness so necessary at this time, and provide strength. In addition, good physical shape will help prevent excess weight gain.

Benefits of Gymnastics in the 1st Trimester

First and foremost, a woman who has confirmed her pregnancy should internalize one main rule – no sporting exercises in the 1st trimester without consulting the doctor who is managing her care. It is worth discussing even the exercise routine that was previously performed with them to exclude those that could provoke negative consequences.

If there are no health contraindications and the doctor has approved exercise in a fitness center, pool, or gym offering a set of exercises for expectant mothers, such activity in the 1st trimester will lay the groundwork for positive changes:

• optimizes the oxygen delivery process to the fetus;
• eases the overall condition of the expectant mother;
• improves metabolism for both the pregnant woman and the fetus;
• reduces stress loads;
• decreases the risk of gaining excessive weight during pregnancy;
• speeds up recovery after childbirth.

General recommendations for physical exercises in the 1st trimester

Competent selection of exercises for the 1st trimester can help stabilize the emotional state, making workouts enjoyable. However, a woman’s activity level during pregnancy will definitely change compared to the previous period. These changes will depend on the lifestyle the woman led before pregnancy. If the woman was familiar with sports, her activity levels can remain almost the same. But if she did not keep fit or even do basic exercises in her ‘previous life,’ certain precautions will need to be taken.

In any case, during early pregnancy, exercises should be performed with increasing intensity, smoothly, starting the routine with a warm-up, activating specific muscle groups, for which Hatha yoga can be particularly helpful. It should be noted that despite the obvious benefits, high-intensity and prolonged exercises in the first trimester can lead to a deterioration in well-being and even provoke a miscarriage.

Precautionary Rules

When performing exercises in the first trimester, a woman, even if she was actively involved in sports before, should follow these recommendations:

• drink as much water as possible to normalize metabolism and stimulate toxin elimination;
• avoid overheating during training – it negatively affects the developing fetus;
• adhere to the optimal timing for workouts — no earlier than 2 hours after breakfast;
• try to avoid exercising during the times when “critical days” would have occurred before pregnancy;
• remember to relax and breathe properly;
• avoid excessive strain – if the mother is out of breath, it means the fetus is experiencing a lack of oxygen;
• do not overexert yourself – 15 minutes is quite sufficient to warm up the muscles;
• always monitor your well-being – if there is pain in the lower abdomen, it should be a signal to stop the exercise routine.

Contraindications for exercising in the 1st trimester

Some experts hold the view that physical exercises should generally be excluded for pregnant women in the first trimester, despite excellent well-being and a long history of prior sports activities. However, not all of them are so categorical; another group believes that physical exercises should only be prohibited if a woman has chronic illnesses or if the health condition of the pregnant woman and the future baby is incompatible with training.

Contraindications also include previous miscarriages and abortions prior to the current pregnancy. It is categorically not recommended to engage in any form of gymnastics if a pregnant woman experiences severe toxicosis and has uterine tone. Exercises involving abdominal muscles, lifting weights, and heavy stretches; high-intensity exercises; and those with jerky, abrupt movements are also prohibited during this stage of pregnancy.

Recommended Exercises in the 1st Trimester

Despite some exercise restrictions in the 1st trimester, there are quite a few types of physical activity that are permissible during this period. Among them are:

• neck warm-ups and gentle turns;
• lifting, rotating, and spreading arms to the sides;
• abdominal breathing;
• pressing palms together with force in the “prayer” pose, when they are joined at chest level and arms are bent at the elbows parallel to the floor;
• from a seated position, leaning the torso forward and to the sides;
• in the “cat” pose, arching the back upwards and downwards.
• from a lying position, performing a glute bridge or pelvic lift, arms should be placed on the floor parallel to the body, knees bent, pausing at the top and slowly lowering the pelvis almost to the floor.

During this period, it is good to engage in fitness, swimming, prenatal yoga, do exercises with a fitness ball, and take walks in the fresh air. It’s beneficial to do breathing exercises.

Kegel Method – Exercises for Pelvic Floor Muscles

Kegel exercises, like any other exercises during pregnancy, should only be done after consulting with a gynecologist who is monitoring the woman. These exercises in the first trimester, as well as throughout the entire gestation period, aim to strengthen the pelvic floor muscles. This set of physical exercises is repeated daily 4–5 times with an initial muscle tension of 3–5 seconds, increasing further to possible limits.

The Kegel exercise routine includes:

• tension and relaxation of the perineal muscles for 5 seconds, repeated 10–15 times;
• a contraction with a delay of the muscles at the entrance of the vagina by tensing the musculature to the maximum depth, followed by a reverse relaxation;
• for 5 seconds, rapidly contract and relax the perineal muscles, then repeat after the same duration of rest;
• alternate tension of the anus and vaginal muscles.

Yoga for Pregnant Women in the First Trimester

Perinatal yoga is one of the recommended types of exercises for pregnant women.

If the expectant mother has previously practiced yoga, she can definitely continue this beneficial and wise activity. It will only require making slight adjustments to some poses. Even for those with extensive yoga experience, it is recommended to reduce the intensity and dedicate at least one-third of the practice to relaxation and breath adjustment, excluding any poses that cause discomfort.

In addition, it is recommended to hold a pose for no longer than 5 breath cycles, and even shorter if you feel very tired. For those who are just starting perinatal yoga, it’s important to strictly follow the trainer’s advice and consult with your doctor. At this early stage of pregnancy, a complete transformation of the woman’s psyche and body takes place, so any overexertion is unacceptable.

Yoga Exercises: Helpful Ones and Those to Avoid

For those practicing yoga in the first trimester, it is recommended to perform seated forward-bending poses that help prevent back and tailbone pain and maintain posture, such as Paschimottanasana and Janu Sirsasana. Standing poses without abdominal pressure, which help strengthen the legs, like Utthita Parsvakonasana and Utthita Trikonasana, are also permissible to practice. Sitting and semi-reclining poses that open the hips, such as Ardha Padmasana and Baddha Konasana, are beneficial in the first trimester as well.

A number of other yoga exercises should be performed with caution, and those where noticeable abdominal pressure is felt should be avoided for now. The holds of approved poses should be maintained until a feeling of fatigue sets in. Power poses should be practiced with exceptional care. Standing exercises are recommended to be eliminated in the first trimester if there is a history of threatened miscarriage.

Fitness Activities During the 1st Trimester

In the 1st trimester, exercises related to any permitted types of physical activity are encouraged. Fitness workouts during this period primarily aim to improve gas exchange in tissues, strengthen the cardiovascular system, and only then work on ligaments and muscles. Examples of fitness types approved by doctors for pregnant women in the early stages include walking and taking outdoor strolls — both of which provide excellent, gentle cardio activity.

Moreover, it serves as a prevention for varicose veins and is simply an enjoyable pastime. For the first trimester exercises, you can engage in water activities, with the only exception being freestyle swimming. Exercises on a fitness ball also have a beneficial impact on well-being, excluding those involving abdominal muscle tension. It’s advisable not to give up on Pilates with calm and smooth movements, as well as breathing exercises.

Choosing the Optimal Load

Upon becoming pregnant, before starting or continuing exercise, it is important to consult with your doctor to determine an exercise regimen during the first trimester and discuss allowable efforts during this period. A workout duration of 20-30 minutes daily is considered optimal and much more beneficial than a two-hour workout once a week. Women who were actively involved in sports before pregnancy may have a significantly higher intensity and duration of their sessions.

However, it is important to remember that aerobic exercise lasting more than 45 minutes can lead to hypoglycemia – a deficiency of glucose in the blood. Therefore, it is essential to eat well before engaging in such activities. Undoubtedly, women who did not exercise before pregnancy should start with minimal loads, gradually increasing them throughout the course of pregnancy.

Correct Exercise Execution

When engaging in physical exercises during the 1st trimester, as well as throughout the rest of the pregnancy, it’s essential to perform them correctly, even if it’s just a trivial morning workout. Otherwise, they may not only fail to bring benefits but could even harm the body. This is particularly true if the woman lacks experience and skills in performing such exercises.

Therefore, it’s important to first train with a coach who has a special certification for working with pregnant women, to help master the correct technique and ensure proper execution. It is crucial to monitor breathing, avoid straining abdominal muscles, prevent joint and muscle injuries and strains, and correctly apply breathing exercises.

Exercise Routine for 1st Trimester – Fitball

In addition to the usual morning exercises, fitness, and yoga, it is advisable to include exercises with a fitball in the first trimester routine, as it facilitates movements and aids in smoothly working different muscle groups. The exercise routine can include, for example, sitting on the ball with legs widely spread and leaning the torso in different directions. Another beneficial exercise involves sitting on a chair or lying on the floor, clamping the fitball between the legs, and alternately squeezing and releasing the ball without letting it slip.

The first trimester exercise routine should include circular pelvic rotations, performed while sitting on a fitball. Another option is to lie on your back with one leg bent at the knee placed on the ball and the other on the floor; as you straighten the leg, roll the ball back and forth. Repeat the exercise several times, and then do the same with the other leg.