This first trimester workout is perfect for beginners or people who are in the intermidiate range. I came up with this weekly workout plan with my sister-in-law in mind because she wanted to get back into shape during her pregnancy.
It is important to start getting into the habit of working out because you will receive so many benefits from taking care of your body. It helps to keep your weight in check, lowers your risk of gestational diabetes, lowers your risk for complications, easier labor and delivery, and you can recover better after you have your baby.
Now of course working out during pregnancy isn't a guarantee that things will go smoothly throughout your pregnancy. I can definitely attest to that. I was very active during my pregnancy, but I ended up having a complicated labor and delivery. I had a c-section and that was honestly rough.
But I know that because I was active throughout pregnancy, and after I gave birth my recovery was easier than it could have been. Not saying that my recovery was easy, but I felt like I could move much better and faster than others because I was active during my pregnancy.
The benefits for me though with being active was I only gained 20 lbs and lost almost all of that after I had my baby. I also felt happier and moved around pretty well throughout my pregnancy. I didn't have gestational diabetes either.
1st Trimester Pregnancy Workout:
Always consult a doctor first before you start a program and check your breathing consistently. If you are doing these workouts and you are out of breath or lightheaded you need to take a break and drink some water. Just always be aware of your body and listen to it.
These workouts are a great way to target every part of your body. You will work a certain body part each day and you of course will have a rest day.
Also if you don't know how to do a certain move click on the words and it will jump you down to a picture showing you how to do it.
Sunday
Rest day
Monday
Lower Body
- Squat x15
- Plie Squat x15
- Lunge x12 each side
- Crab walks x12 each side
- Donkey Kicks x10 each side
- Fire Hydrant x10 each side
Tuesday
Wednesday
Upper Body
- Bicep Curls x12
- Shoulder Press x12
- Front Raise x12
- Side Raise x12
- Reverse Fly x12
- Tricep Dips or Tricep Extensions x12
Thursday
Friday
Abs
- Plank x30 seconds
- Single Leg Deadlift x15 each side
- Hip Bridge x15
- Russian Twists x30
- Side Crunch x15 each side
Saturday
Squat
Plie Squat
Lunges
Crab Walks
Donkey Kicks
Fire Hydrants
Bicep Curls
Shoulder Press
Shoulder Front Raise
Shoulder Side Raise
Reverse Fly
Tricep Dip
Tricep Extension
Plank
Single Leg Raise
Hip Bridge
Russian Twists
Side Crunch
