Exercising Maternity training Pregnancy

First Trimester Exercises – Leg & Glutes4 min read

November 18, 2019 4 min read

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First Trimester Exercises – Leg & Glutes4 min read

Reading Time: 4 minutes

Can you exercise during your first trimester?


Staying active during pregnancy is not only good for you, it’s great for your baby too. When it comes to first trimester exercises, you can continue with the type of training you are used to.


What type of exercises can I do during my first trimester?


You can do weightlifting, running, swimming, yoga and moderate cardio workouts.


Does exercising during my first trimester help me with anything?

The first trimester is usually associated with nausea, low energy and fatigue. Exercise sometimes alleviate these symptoms! A regular walk can do a lot for the symptoms.Some other benefits are:

1. A controlled weight gain
2. Easier to lose weight after childbirth
3. Reduced risk of abdominal injury in connection with childbirth
4. Reduced risk of suffering from pregnancy diabetes
5. Reduced risk of high blood pressure
6. Reduced risk of suffering from pregnancy-related back pain
7. Increased chance of a complication-free delivery
8. Reduced risk of urinary incontinence during and after pregnancy

Hamstrings, quads and glutes

To keep your hamstrings, quads and glutes in their very best shape, try five to 10 reps of each movement below. Complete up to three sets, then move on to the next move. Aim to complete your third trimester exercises, leg routine, two to three times every week for the best results.

First trimester exercises

1. Squat to reverse lunge – This first trimester exercise improves your stamina too!

  1. Stand with your feet about hips-width apart, feet parallel and toes facing forward.
  2. Keeping the chest high and knees behind the toes, bend both knees until your thighs are nearly parallel to the ground.
  3. Press through your heels as you squeeze your butt and thighs to extend your legs and come back to starting position.
  4. Keeping your shoulders stacked over your hips, take a large step back with your left foot and bend both knees to 90 degrees to perform a reverse lunge, again checking that your front knee remains behind your toes. Press through the front heel to bring your back leg to the starting position.
  5. Perform a second squat and then do a reverse lunge on the opposite side to complete one rep.
  6. Continue to alternate sides.
First trimester exercises

2. Side lunge

  1. Start with your feet about hips-width apart and step your right foot straight out to the right side.
  2. Bend your right knee about 90 degrees, keeping the left one straight.

To increase the intensity: Pulse up and down three to five times on every curtsy.

  1. Squeeze your butt and thighs as you extend the right knee until you’re standing with both legs straight and wide apart.
  2. Now bend your left knee about 90 degrees, keeping the right one straight. That’s one rep.
First trimester exercises

3. Kickbacks

  1. Begin on all fours with your palms beneath your shoulders and knees below your hips.
  2. Extend your left leg straight up behind you, keeping your abs engaged and your spine neutral. Return to starting position. That’s one rep.

To increase the intensity: Pulse the heel of your extended leg up after completing your reps on one side.

  1. Repeat on the opposite side.
First trimester exercises

4. Side-Leg raises

  1. Lie on your left side with the arm closest to the floor supporting your head and the hand of the top arm on your hip or on the floor in front of you for support.
  2. Bend the bottom knee and extend the top one straight above your hip as high as you can off the floor, squeezing the butt as you lift the top leg, keeping your top hip stacked directly on top of your bottom hip. That’s one rep.

To increase the intensity: Pulse up and down a few inches at the top of your range of motion, or circle the leg forward, then backward.

  1. Complete all your reps, then repeat on the opposite side.
First trimester exercises

5. Surrenders

  1. Start in a kneeling position on a folded mat.
  2. At your own pace, place the sole of your left foot on the ground in front of you. Repeat with the opposite foot and come up to squat-position.
  3. Next, place your left knee on the ground, then the right one. That’s one rep. Continue leading with alternating feet. Take it slowly, focusing on keeping your balance. You’ll likely want to complete these next to a sturdy object (like a couch or bed) where you can place your hand if you feel out of balance.

Be attuned to your body’s signals while completing your first trimester exercises. No one knows You as well as You do <3

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