Struggling to workout through the first trimester? You are not alone! Morning sickness and fatigue are typically at their most intense through this time, as hormones levels change, making that high-intensity spin class or Crossfit workout feel impossible. Focused strength workouts through the first trimester can keep you active, without exasperating fatigue or nausea.

Training will look different through each trimester and into postpartum. Regardless of where you’re at in pregnancy, it is important to honor your body’s need for rest, move each day and connect with your breath. Confused about how to focus your training through the first trimester? Check out this post! 

During the first trimester, the body starts to produce the hormone relaxin, which softens ligaments, allowing for changes in the hips and pelvis, impacting posture and alignment.

As you incorporate strength building workouts, choose lifts in the 6-10 rep range at a weight where you know you could do at least 3-4 more reps each set.

Building strength and muscle mass is important, but pregnancy is not the time for 1 rep maxes or heavy lifts. These put additional, and unnecessary pressure on the pelvic floor.

3 Strength Workouts for the First Trimester

These intentional and functional workouts come directly from Prenatal Power 2.0! This program comes with weekly workouts through pregnancy and into postpartum, individualized virtual coaching, nutrition support, and more.

Workout # 1

3 Rounds

• 10 Bodyweight Split Squats
• 10 Bent Over Row
• 10 Glute Bridge
• Rest 1 minute

Rest 3-5 minutes then…

3 Rounds

• 10 Floor Press
• :30 Farmer Carry
• 10 Wood Choppers
• Rest 1 Minute

Workout #2

3 Rounds:

• 10 Low Bear Shoulder Taps
• 10 Squats (BW or Goblet)
• Rest 1 minute 

Rest 3-5 minutes then…

3 Rounds

• 8 Block Dead Bugs
• 12 Banded Glute Bridge
• 16 Shinbox to Tripod
• Rest 1 minute

 

Workout #3

4 Rounds

• 10 Walking Lunge (BW or with Dumbbells) 
• 10 Bent Over Row
• 10 Glute Bridge
• Rest 1 minute

Rest 3-5 minutes then…

4 Rounds

• 10 Floor Press
• :30 Farmer Carry
• 10 Wood Choppers
• Rest 1 Minute

 

Did you do these workouts?

Tag #prenatalpower and @lizwinterswellness on Instagram so I can cheer you on!