When you first find out you’re pregnant, exercise can suddenly feel a lot more confusing.
Can you keep doing the workouts you were doing before? Do you need to modify core exercises right away? What are the best exercises for the first trimester? And what if you feel too nauseous or exhausted to move at all?
This article provides you with simple guidance for first trimester exercise so that you can feel confident and safe while benefiting you and your little one.
Read on to learn:
- General guidance for exercise in the first trimester
- Key physical changes that can affect exercise in early pregnancy
- Best training strategies and exercises for the first trimester
Quick Answer: Exercise during the first trimester is safe and beneficial for those with uncomplicated pregnancies. In many cases, major modifications are not necessary yet. The first trimester is a valuable time to build the foundation your body will rely on later by focusing on neutral alignment, 360° Breathing, pelvic floor activations, strength training, and movement patterns that prepare you for pregnancy, birth, and parenthood.
General Guidance for Exercise During First Trimester
Exercise during the first trimester is not only safe but highly beneficial for both you and your growing baby. To see just how substantial the research-backed benefits of prenatal exercise are, read The Surprising Benefits of Prenatal Exercise.
The American College of Obstetricians and Gynecologists (ACOG), the official medical body that provides exercise guidance for pregnancy and postpartum, encourages those with uncomplicated pregnancies to “engage in aerobic and strength-conditioning exercise before, during, and after pregnancy.” ACOG also recommends getting at least 20-30 minutes a day of moderate-intensity activity most, if not all, days of the week during pregnancy (ACOG 2020). This holds true for regular exercisers and those who may not have been active prior to pregnancy.
In the first trimester, major exercise modifications usually are not necessary yet. If you were exercising before pregnancy, you can generally continue with the intensity and types of workouts your body is already accustomed to, unless your medical provider advises otherwise, such as in the case of IVF, bleeding, a high-risk pregnancy, or other medical considerations.
You can also continue any core exercises that you find comfortable, including crunches, leg lifts, and bicycles, as modifications aren’t necessary until the second trimester, or once you have a belly.
If you are new to exercise, the first trimester is a good time to begin. Start with low-to-moderate intensity movement, then gradually increase as your body allows.
Most of all, listen to your body. Energy, nausea, mood, and appetite can fluctuate significantly during the first trimester. Some days may feel completely normal. Others may call for rest, lighter movement, or simply getting through the day. That is all part of this stage, so do what’s best for you.
Key Physical Changes & Implications for Physical Activity
The first trimester can look very different from person to person.
Some people feel mostly like themselves and can continue their usual activities. Others experience intense fatigue, nausea, vomiting, food aversions, or major fluctuations in energy. Some begin gaining weight right away, while others may lose weight due to nausea or vomiting.
If you feel good and want to continue training, the main first-trimester modification is to avoid exercising in high heat or humidity. During early fetal development, it’s best to choose more moderate-temperature environments, stay well hydrated, and wear breathable clothing. This also means avoiding hot tubs, saunas, steam rooms, and hot yoga.
In general, let your body take what it needs: sleep, food, movement, rest, or a lighter workout than planned. First-trimester symptoms often come in waves, and the goal is to ride those waves as best you can.
Best Training Strategies & Exercises for the First Trimester
Regardless of whether you are well-trained or brand new to exercise, you want to make sure you incorporate the following strategies because they will become even more important as the weight gain and other physiological changes ramp up during pregnancy.
1. Get in “Neutral Alignment”
Neutral alignment may not be the first thing that comes to mind when you think about prenatal exercise, but it is one of the most valuable skills you can develop early in pregnancy. As pregnancy progresses, weight gain, changes in center of gravity, and alignment shifts place increasing stress on the body. Establishing good alignment now helps distribute those forces more effectively, reducing unnecessary strain on the muscles, joints, and soft tissues. Watch the video below to learn how to find and move in neutral alignment so that your body is better prepared to manage the increased stresses that come later in pregnancy.
2. Master the #1 Most Effective Core Exercise
Once you have established neutral alignment, the next priority is optimizing how your deep core muscles function. A strong, well-functioning core helps your body manage many of the physical stresses of pregnancy — including weight gain, increased intra-abdominal pressure, changes in mobility and stability, and shifts in alignment. Begin by mastering 360° Breathing. We refer to it as the #1 most effective core exercise because it teaches the diaphragm, transverse abdominis, and pelvic floor to work together as a coordinated system—leading to a cascade of benefits throughout your body and even a healthier fetal growth environment. Every exercise we teach incorporates 360° Breathing as the foundation, so watch the video below to learn how to perform it and (importantly) how to incorporate it into your movements.
3. Prepare Your Pelvic Floor
The pelvic floor plays a critical role during pregnancy and childbirth, so targeted pelvic floor training is a valuable focus in the first trimester. During pregnancy, these muscles need enough strength to help support the additional load placed on them as the belly grows. During childbirth, they also need the ability to lengthen to help guide the baby out. In other words, effective pelvic floor training is not just about “squeezing.” It is about developing both strength and length through a full range of motion. Watch the video below to learn how to accomplish this through specific exercises we refer to as Pelvic Floor Activations (PFAs).
4. Prioritize Strength Training
While physical activity in general is beneficial, strength training is one of the very best forms. Pregnancy, childbirth, and early parenthood place specific and significant physical demands on the body. Strength training is the key to preparing your body to successfully manage these stresses so you can continue to move with energy and ease throughout your pregnancy, and be prepared for the 24/7 (very physical) demands of parenthood. Just as athletes prepare for the specific demands of their sport, pregnancy is an opportunity to prepare for the demands that lie ahead.
If you have questions about strength training during pregnancy, including what the guidelines are, which exercises are most beneficial, and how training may need to evolve as pregnancy progresses, explore our Guide to Strength Training During Pregnancy to answer all these questions and more.
5. Start Practicing Parenthood “ADLs”
When people think about exercise during pregnancy, they often focus on preparing for pregnancy and childbirth. But there is another physically demanding stage right around the corner: parenthood. Think about how many times a day new parents squat, bend over, lift, carry, push, pull, kneel, and get up and down from the floor. Then consider that many of these tasks are performed while recovering from childbirth and functioning on very little sleep. This is why we encourage you to prepare your body now for the Activities of Daily Living (ADLs) you’ll be doing constantly as a new parent. The more familiar and efficient these movement patterns become, the easier they will be to execute during the postpartum period. That often translates to less physical stress on the body, fewer aches and pains, and a smoother transition into the demands of early parenthood.
The Bottom Line
The first trimester is often filled with questions about what needs to change and what can stay the same. The good news is that for most people with uncomplicated pregnancies, exercise remains one of the most beneficial things you can do for your health and the health of your growing baby. In many cases, the first trimester is less about making major modifications and more about building the foundation that will help you successfully manage the physical demands of pregnancy, birth, and parenthood.
Focus on consistency, listen to your body, and use this stage to establish the movement habits, strength, and core function that will serve you throughout the journey ahead.
Looking for Other Trimester-Specific Guidance?
Explore our other articles below:
- Your Guide to Second Trimester Exercise
- Your Guide to Third Trimester Exercise
- Your Guide to Fourth Trimester Exercise
Frequently Asked Questions About First Trimester Exercise
Is exercise safe during the first trimester?
For those with uncomplicated pregnancies, exercise during the first trimester is not only safe, but incredibly beneficial. ACOG encourages aerobic and strength-conditioning exercise before, during, and after pregnancy, with a goal of 20–30 minutes of moderate-intensity activity most, if not all, days of the week. To learn more about the research-backed benefits of exercise during pregnancy (for you and your growing baby), read The Surprising Benefits of Prenatal Exercise.
Do I need to modify my workouts in the first trimester?
In many cases, major modifications are not necessary during the first trimester. If you were exercising before pregnancy, you can generally continue the types of workouts and intensity your body is accustomed to, unless your medical provider advises otherwise.
Can I do core exercises during the first trimester?
Yes. During the first trimester, you can generally continue core exercises that feel comfortable, including crunches, leg lifts, and bicycles. Core modifications typically become more relevant in the second trimester, or once a medium-sized belly develops. The most effective core work focuses on optimizing your deep core function. Begin by mastering 360° Breathing, which we consider the most effective core exercise.
What exercises should I avoid in the first trimester?
The main first-trimester modification is to avoid exercising in high heat or humidity. This includes hot yoga, hot tubs, saunas, and steam rooms. Choosing moderate-temperature environments, staying hydrated, and wearing breathable clothing can help you exercise more comfortably.
What are the best exercises for the first trimester?
The best first-trimester exercises are the ones that help you build a strong foundation for the demands ahead. Focus on neutral alignment, 360° Breathing, pelvic floor activations, strength training, and practicing Parenthood Activities of Daily Living.
What if I feel too tired or nauseous to exercise?
Fatigue, nausea, vomiting, and energy fluctuations are common during the first trimester. Let your body guide you. Some days may call for your regular workout, while others may call for lighter movement, rest, sleep, or simply getting through the day.