beginner level

Pregnancy Workout: 1st and 2nd Trimester

Looking for a pregnancy exercise plan? Find the best fitness exercises during 1st and 2nd trimester here.

Stretching should be gentle and not to the point of maximum resistance. Vigorous exercise should only be undertaken if appropriate. Vigorous exercise should definitely be avoided in hot and humid conditions or if the client is unwell.

Care should be taken when returning to a standing position after any significant period of time lying down. This is due to chronic changes in blood pressure that may cause you to feel unwell.

Exercise regularly (at least three times a week).
Avoid competitive sports and activities.
Avoid lying flat on the back after the first trimester.
Avoid standing motionless for prolonged periods of time.
Stop exercising when you feel fatigued.

Women who plan to begin an exercise workout during pregnancy or soon postpartum are advised to seek medical advice before commencing any new routine.

If you were healthy before becoming pregnant and exercised regularly, it is usually safe to continue your activities during pregnancy. To be sure, check with your service provider. For example, if you are a runner, tennis player, or do other types of intense exercise, you may be able to continue your workouts while pregnant. As your pregnancy progresses, you may need to modify your activities or scale back on your workouts.

Choose activities that you enjoy if your provider says it's okay for you to exercise. If you did not exercise prior to becoming pregnant, now is an excellent time to begin. Discuss safe activities with your provider. Begin slowly and gradually increase your fitness level. Start with 5 minutes of activity per day and work your way up to 30 minutes per day.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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