First Trimester

Although you might not be showing much just yet, you’re likely beginning to feel pregnant. Thanks to all the hormonal changes your body has been experiencing, you’re probably starting to feel some fatigue and nausea set in. Your uterus is beginning to expand, which can cause your pelvis to tilt anteriorly and your hamstrings and glutes to lengthen and weaken. With these changes come a decreased sense of balance, endurance and coordination. The goal of exercise is to help counteract these issues.

What are the benefit of Exercises during the first trimester?

In addition to strengthening and conditioning the entire body, exercises can help counterbalance some of the issues that come up during pregnancy in a safe, gentle manner. For example, posterior work (e.g., glute strengthening) is emphasised to prevent any postural problems that might surface due to the weight of your growing bump. The breath taught in exercise like Pilates oxygenates and energise the body, while serving as a tool to better cope with the emotional ups and downs that prenatal women might experience.

Is exercises safe during the first Trimester?

Yes! But the first trimester is not the time to push your body, nor is it a time to try to advance in your exercise practice. Instead, the focus should be on your exercise foundation, like breathing and stabilisation. Only do as much (or as little) exercise as you feel comfortable doing.

It’s important to pay attention to how you’re feeling, and start to become more in tune with the needs of your body on any given day. Workouts can be easily adapted to accommodate the prenatal body and how an expectant woman is feeling from day to day. If your back is feeling a little sore, for example, or your chest tight, there are modifications that can be made.

Exercise to try

The Pilates Reformer is an excellent way to safely challenge the body during the first trimester, since the spring tension can support the body against gravity. The elevated surface of the Reformer—and the other apparatus, such as the Cadillac—is helpful for prenatal women who might find it difficult to lie down on a mat. (Due to increased blood volume in your body during pregnancy, you may find yourself prone to dizziness.) Prenatal Pilates mat exercises are another safe, effective way to exercise during this time. If you find yourself experiencing fatigue, you can reduce your pace but still get the benefits of a boost in core strength and stability.

Exercises to avoid

Most of the exercises can be used during the first trimester, and they can be a supportive way to work the entire body, but it needs to be introduced in an appropriate way. If you’ve never done exercises, it’s important to learn the movements and body mechanics before adding the challenge of resistance. If you’re already comfortable with the exercises, it’s recommended for moms-to-be to opt for a heavier resistance during stability exercises and to go lighter during leg or arm work. The good news is that there are no specific exercises that are off limits during the first trimester. Now is a great time to find a teacher who can educate you on how to stay safe come trimester two.

Precautions and Modification

Although all the exercises in Pilates, are technically safe to perform during the first trimester, in general it’s important to take care not to overexert or overheat your body, two no-nos during pregnancy. In addition to slowing down and taking breaks when needed, paying attention to your range of motion during exercises is important for safety. Avoid overstretching, since the ligaments of the pregnant body are more sensitive. To keep things within a safe range, support props, such as a stability ball or foam roller, especially during rotation, can be helpful.

My advices

Above all, never ignore your body. If you’re feeling exhausted or slow-moving, don’t push yourself. Sometimes a good old-fashioned nap is more important than exercise! Pregnancy is not the time to focus on moving up a level or advancing in your fitness level. Work at your own pace, choosing exercises that make you feel good. Don’t feel the need to work out for a full hour if you’re not up for it.