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!
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
✔️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
360-degree diaphragmatic breathing in child’s pose and all-fours
Thoracic extension with abdominal crunch over pilates ball
Squats and lunges
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