Diary of a Fit mommy

How to Workout in the First Trimester of Pregnancy

As a ton of you already know, I am newly into my first trimester of pregnancy. I have been getting so many questions regarding what moves are safe for the first trimester and how to workout in the first trimester.

To be honest, not much has changed or actually changes! After all, I don’t have a big belly yet and the baby is so tiny to have to modify any moves.


One common question that I get, “Can you work your abs during pregnancy?” Yes, you can! But, the only trimester I would recommend this is in the first trimester while the baby is still not big enough to require a modification.

You can also continue doing exercises on your back up until the 12th week of pregnancy because, by this time, the weight of the baby and the uterus can put pressure on your vena cava which could potentially cause you to pass out.

During the first trimester, you can workout pretty much the same way you did prior to getting pregnant.

However, it is good to keep the following safety tips in mind:

  • Avoid any contact sports. Sports such as wrestling or football.
  • Be sureful with any sports with a possibility of being hit in the stomach such as with a ball (soccer, softball, etc.)
  • Use HIIT with care. HIIT moves are great during the first trimester-I am still doing HIIT! But, some moves that require lots of jumping should be avoided as you could lose your balance.
  • Avoid moves in which you may fall. Such as box jumps or runnin stairs (unless you are coordinated-unlike me).

Some of you may feel to sick to workout, much less do anything, during the first trimester. Don’t push yourself. The sickness will soon (hopefully) pass and you will get your time for fitness. I’ve always found that first trimester workouts always gave me the energy that I needed to start my day.

Before beginning a prenatal workout, remember that each pregnancy is completely different, with possible limitations. ALWAYS consult your doctor, whether you are pregnant or not pregnant, before beginning an exercise program. What works for one may not work for another. Listen to your body and be safe!

Here are 3 of my favorite moves that can be done safely in the first trimester of pregnancy:

Donkey Kicks

  • Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
  • Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
  • Lower back down to the starting position and repeat with the other leg.

Tricep Dips

  • Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.
  • Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
  • Legs extended out in front of you with a slight bend in the knee.
  • Slowly lower your body until your shoulder joints are below your elbows.
  • Push back up until your elbows are nearly straight but do not lock them out.

Heel Touches

  • Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
  • Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
  • Now go back slowly to the starting position as you inhale.
  • Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
  • Continue alternating sides in this manner until all prescribed repetitions are done.

Watch the video below for a full demonstration and view of all of the moves!

Your trainer and friend,