What Are The Best First Trimester Exercises for Pregnant Women?

During pregnancy, mothers experience a lot of changes in her body. And one of the biggest worries of soon-to-be mothers is how to maintain their health, especially during the first trimester. The first trimester pertains to the first 12 weeks of pregnancy. It’s also considered the most crucial time for your baby. The fetus begins to develop its brain, heart, and other organs. 

Exercise is said to be a good way to make labor and delivery easier. In a study conducted by researchers from Spain, it was discovered that women who exercise three times per week have a shorter labor than mothers who don’t. There is also a study that discovers a link between regular exercise and reduced chances of developing gestational diabetes, preeclampsia, and even perinatal depression. 

Top Exercises For Pregnant Women During First Trimester 

However, you also have to consider what type of exercise is not too stressful for the baby and the mother. 

  • Walking and Jogging 

Walking is a simple and effective way to get fit. Walking is a low-impact activity for a pregnant woman regardless if it’s the first trimester or her third trimester. If you are not accustomed to walking, you can start by walking for 10 minutes per week. In the first trimester, more active women can walk for 30 minutes for three to five times a week. Be sure that you are wearing proper shoes to promote comfort. Plus, be sure that you are doing warm-ups especially if you are also about to do some light jogging. 

  • Swimming 

Swimming is another great activity for expecting mothers. In one study, it was discovered that fewer women who did moderate water aerobics requested analgesia during labor. It was also observed that they had fewer incidences of Cesarean deliveries plus they experienced shorter labor. 

If the woman is accustomed to swimming even before pregnancy, this activity is considered safe even during the first trimester. But for beginners, it might be a good idea to start with light to moderate swimming sessions for 30 minutes every session. Recommended number of sessions for beginners is at two or three times per week.  

  • Dancing 

Before you consider dancing, you need to avoid jumping and overstretching especially stretching the inner thighs since this pulls the pubic symphysis. Plus, you need to have the right shoes for dancing to be able to not strain your ankles and ligaments. 

As a rule of thumb, you want to always warm-up before dancing. Also, you want to avoid dance routines that are too intense. 

  • Yoga 

Yoga can be a great way to relax and meditate. It is also known to help build your core and balance. However, you also have to avoid hot yoga. Pregnant women will have a more difficult time dealing with heat. If you are doing poses during the first trimester, it is still possible to be lying on your back may not be an issue at this point since your tummy isn’t big enough to compress the inferior vena cava that could cause shortness of breath. 

However, if you plan on doing yoga in your second and third trimester, then you need to avoid lying on your back since this could cause supine hypotension. 

  • Squats

Squats can be a good exercise in your first trimester when the baby isn’t that heavy yet. It can even be a good workout for the second and third trimesters. 

The quads, hamstring, and glutes are large muscles that can develop just by doing regular squats. You don’t need to add weights or even resistance bands. Strong quads, hamstring, and glutes can eventually reduce back pain. Start with 3 sets of 10-15 reps. Do squats two to three times a week. 

  • Spin Classes

Cycling is another low-impact activity that can be enjoyed by pregnant women. However, instead of buying a bicycle that you can use on the road, a stationary bike is safer. You don’t have to face any risk of falling or hurting yourself and your baby. 

  • Modified push-ups

You can also do some upper body exercises while in your first trimester. Push-ups can be a good way to tone your triceps and to build muscles on your shoulders and chest. The first trimester is the perfect time to be doing assisted pushups on your knees. If this is still a bit too hard, you can just do pushups against the wall. 

Rules To Follow Before Working Out

Now that you have a list of exercises that you can do, it is important to be safe. First, you need to talk to your doctor. 

Always know your risks and also know your limit. Unfortunately, there is no generic approach to doing exercises. You need to consider not only your physical activity before pregnancy but also the possible effect on your baby. You can’t expect a female professional athlete to just be idle for the next nine months. Next, don’t forget to stretch after your workout. And lastly, you need to rehydrate and eat the right foods after the workout. 

Final Thoughts

Pregnancy is an exciting time for couples, especially for the expecting mother. Staying physically active can have its perks not only to the mother but also for the child. These exercises can help you not only during labor but during the second and the third trimester.