What you need to know about exercising in your first trimester

The Bump & Beyond Movement series has been designed to help you feel confident to move your body in a way that feels great throughout your pregnancy and beyond.


Navigating changing energy levels and endless bouts of nausea can make your motivation to exercise feel non-existent in your first trimester. Your body is so hard at work growing your baby so never feel guilty about resting as much as you need to.


If you feel up to it, your first trimester can be a great time to start thinking about your prenatal movement journey and start incorporating movements that will help give you the strongest possible foundation to support you throughout your pregnancy.


So much is happening to your body during this time and today I wanted to share a few changes that are happening that are good to be aware of;

  1. Your first trimester is a good time to start appreciating the amazing process that your body is about to go through and thinking about how your relationship with fitness might change during this time. We want to focus on moving our bodies in a way that feels great and less on improving our physical performance in workouts.

  2. It’s a great time to start working on intentional core (including pelvic floor) work. As our bumps grow our abs can separate and this leaves a vulnerable area down the front of our bump. We want to make sure we’re engaging our core in a very intentional way to avoid putting extra pressure on this area of weakness. This is the golden ticket of prenatal workouts and the one thing that will keep you moving in a way that feels great long into your pregnancy and make your journey back to exercise much easier once your little one is here.

  3. Over the next few months our bodies will change and with a growing a bubba you’ll find your posture starts to change too. You might get a few aches and pains particularly in your back but there’s so much work we can do to help your core strong that will reduce these aches and pains as much as possible.

  4. This is a time to listen to your body and not feel guilty about resting when you need to. Your weekly movement could be more about gentle walks than getting in the gym and that is absolutely okay. You’ll start to feel more human when that second trimester hits so be gentle with yourself until then.

  5. Your body will start producing a hormone called relaxin which helps to relax our bodies in preparation for labour. It’s really good to be aware of this as it can make us prone to over stretching throughout pregnancy. Just be really mindful that you don't want to be working to improve your flexibility over this time so stick to stretching in a range of movement that has always previously felt good for you.

  6. You’ll be more sensitive to temperature during your pregnancy so it’s worth making sure your workout space is nice and cool and you’ll feel much more comfortable if you avoid working out in the sun.

  7. Your body is working hard to form amniotic fluid, produce extra blood, build new tissues, carry nutrients and flush out wastes and toxins so you'll want to make sure your drinking lots of water to help - this will be especially important when it comes to exercise as you'll be losing water through sweat.

  8. There are a few contraindications to exercising while pregnant but if you fall into that category you should have already been informed by your midwife. If you do have any questions about what might and might not be safe for you specifically then don’t hesitate to give me a shout.

Understanding the changes that are happening to your body and tapping into your mind-body connection will help you to stay moving in a way that feels great throughout you pregnancy. You’ll also start to notice when the time feels right for you to start making some modifications and adaptations to support your growing bump.


Our Bump & Beyond Movement Series has been designed to meet you where you’re at. Starting off by mastering the basics and getting you to a point where you feel really confident in knowing how your body is feeling and what you need from a movement programme at this time. From core & pelvic floor-focused classes to full body Barre, strength and cardio sessions, there will be something to support you at every stage, despite fluctuating energy levels!


Discover more here.

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