Exercises to do in First Trimester of Pregnancy
Exercises to do in First Trimester of Pregnancy The first trimester begins on the first day of your last period and lasts until the end of week 12. This means that by the time you are Confirmed that You’re pregnant, you might already be five or six weeks pregnant! A lot happens during these first three months.
Pelvic Curl:
You lie on your back and engage your abs for a pelvic tilt, then curl your tailbone upward until your body is in a straight line between knees and shoulder blades. It also works the lower body and helps coordinate breath and movement. A nice counter stretch for pelvic curl is spine stretch.
Pelvic Brace:
Lie on your back with your knees bent and feet flat on the ground, about hip-width apart.
Place your pelvis and low back into a “neutral” position. To find this, make sure you’re resting on the back of your pelvis and creating a small space in your lower back (your back should not be pressed into the floor).
Inhale to prepare, then exhale to perform a Kegel contraction by gently closing the openings (the urethra, the vagina, and anus). As you are performing this contraction, notice how your lower abdominal muscles want to work with that.
Slightly draw the lower abs in with the Kegel. Inhale, relax the abs and pelvic floor, exhale repeat contraction.
Kneel Pushups:
Kneel on the floor.
Place your arms straight in front of you.
Tighten abs while you bend arms, lowering your torso until chest grazes the floor and your elbows scrape the sides of your ribs.
Push torso back up by straightening arms. Slow and steady, baby.
Rinse and repeat.
Do 2 sets of 8 to 15 repetitions of 3- to 5-second holds, once or twice a day.
Squats:
Stand in front of a couch, with your back facing the couch. Begin with feet just wider than hip-width apart. Use the couch as a guide to ensure proper form.
Squat down like you’re about to sit down on the couch, but come back up just as your thighs start to touch it.
Make sure you take 5 seconds to go down 3 seconds to come back up.
Exhale as you squat; inhale as you stand.
Do 2 sets of 15 to 20 reps.
Bicep Curls:
Grab 5- to 10-pound dumbbells and stand with your feet slightly wider than your hips and your knees slightly bent.
Exhale as you slowly bend your elbows, bringing the dumbbells toward your shoulders.
Inhale and slowly lower the weights back down.
Take 3 seconds to lift the dumbbells and 5 seconds to lower.
Do 2 sets of 10 to 15 repetitions.