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1st Trimester

For those of you reading this who are expecting, congratulations on your exciting news! If you are one who is trying, I send all my well wishes your way.

Your first trimester can be an exciting but daunting time, especially if this is your first pregnancy. If you’re not sure where to start, we’ve put together a quick reference list for you.

There are so many benefits of exercising during pregnancy -- and not just for you, but for baby too!

Exercise Guidelines

Decrease workout volume (sessions/sets/reps/weight) or increase rest to accommodate fatigue/nausea

  • Master 360-degree breathing and decrease max weight to avoid bearing down (valsalva)

  • Refrain from activities with a high risk of falling/collision

  • Begin to build awareness of the relationship between the diaphragm, core, and pelvic floor

  • Be patient with your body’s changing hormonal and energy levels

  • Avoid exercise in heated environments

  • Be mindful of locked or hyperextended joints


To-Do List

✔️Establish care with a provider (OB or midwife) and a PT that you trust

✔️Find a pregnancy app that you like (I love the Flo pregnancy app!)

✔️Get "The Mama Natural Week-By-Week Guide to Pregnancy & Childbirth"

✔️Continue or establish a workout routine that works for you

✔️Buy and use a squatty potty if you don’t already – support those legs and get your knees above your hips!


3 of Our Favorite Exercises for First Trimester

  1. 360-degree diaphragmatic breathing in child’s pose and all-fours

  2. Thoracic extension with abdominal crunch over pilates ball

  3. Squats and lunges


Work With Us

We help women who want to stay active, fit, healthy and mobile without medications, injections, imaging or surgery. All sessions are one-on-one, personalized, and holistic to help you feel your best. We want to help people feel good and well-balanced.


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