Trimester One Exercise Recommendations
Trimester ONE
Every woman + every pregnancy is different. Please monitor how you feel on a day by day basis + don’t be hard on yourself if you need to focus more on resting and miss a few days of exercise
Decrease weekly volume of exercise - less sessions/ sets + weight
Instead when you have energy move your body - we suggest walking, yoga, Pilates and strength training during first trimester even if they are 15-30 minute sessions this will help to maintain
Yoga + meditation: breathing to help as all your organs start to move to make room for bubs will begin to compromise diaphragm and breathing function.
No EVIDENCE to suggest exercise can cause miscarriage
1st TRIMESTER FOCUSES
Learn Diaphragmatic Breathing as soon as possible (we want lateral rib + back expansion as well as belly movement) Practice AM + PM in bed 10x deep breaths
Connect to pelvic floor with isolated contractions daily (we recommend using The Squeezy App + setting up quick lift and releases and longer endurance holds) If you struggle to connect please book in with women’s health Physio
Perform squatting - lunging + hinging incorporating belly pumping to support pelvic floor and TA with these movements aim for 10x each and build up to 20+ of each movement as you will be picking a new bub up 60x per day
Most of my clients have said that if they can haul their butt out of bed even for a short walk in the morning it has helped their nausea - listen to your body and try it out