A Safe First Trimester Workout Plan (3 Home Exercise Routines)

Is It OK To Work Out In Pregnancy?

In general, ACOG says it is safe and recommended for healthy pregnant women to exercise throughout the entire pregnancy.

Safe Pregnancy Exercise Guidelines

– Don’t overexert yourself (go for 7/10 intensity – Avoid exhaustion - Avoid dehydration – Avoid pain or uncomfortable exercises

The 1st Trimester Strength Workout Template

– KNEE FLEXION EXERCISE – PUSH EXERCISE – PULL EXERCISE – ISOLATION EXERCISE

Workout 1:

Workout 2:

– HIP EXTENSION EXERCISE – PRESS EXERCISE – CORE EXERCISE – ISOLATION EXERCISE

Workout 3:

– PELVIC FLOOR EXERCISE – SPINE MOBILITY EXERCISE – BACK STABILITY EXERCISE

Now let's go over the actual exercises!

Modified Push-Up Shoulder Taps:

For the horizontal push, will use the Modified Push-Up Shoulder Tap. This exercise will strengthen your shoulders, triceps, anterior torso, and activate your core. 

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Brittany N Robles, MD, MPH, CPT

Visit POSTPARTUM TRAINER, MD