Exercising during your 1st Trimester

If you have been an avid or regular exerciser prior to becoming pregnant most likely you may continue exercising during your 1st trimester the same as before (with potentially a couple modifications, you will find those below). Be sure to discuss with your doctor. As your pregnancy progresses or on days you may be feeling a bit tired or nauseous you may need to decrease your intensity and/or the duration of your workouts.

You aren’t exercising to lose weight rather to stay healthy, maintain your muscle mass,  feeling your best, and preparing your body for an easier pregnancy & potential quicker delivery. There are of course no guarantees that exercising during pregnancy can speed up labor but mama’s that strengthen their deep core muscles properly and learn Erica’s Push Prep could increase the potential of pushing baby out more easily and quickly while decreases chances of an emergency c-section. That’s why you notice we talk A LOT about the importance of your deep core around here.

And a big reason Erica started her Instructor Trainer Courses and Certifications, to reach more instructors to teach this important message.

If you have never exercised or haven’t for a long time, not to worry because as long as your doctor approves you are clear to exercise you actually can increase your strength while pregnant. Now this is not the time to go out and learn a new sport, but a great time to get walking, possibly biking, try prenatal Pilates, prenatal yoga, or strength training be sure to ask your trainer if they are properly trained in prenatal exercise. You will need your strength for labor & delivery as well as after your little one arrives.

Even if you feel too sick to exercise during your first trimester, don’t think it’s too late. Get moving in your second trimester once you are feeling better again.

I highly recommend finding a trainer who is knowledgeable and has had training about prenatal fitness. I personally love Pilates during pregnancy. I have had great results with all of my pregnancies as well as with clients, plus I did Pilates along with walking & biking during my pregnancies. Pilates is great for teaching you how to recruit and strengthen those deep core muscles (including your pelvic floor).

You can find great instruction in the Knocked Up Fitness Programs and can instantly access the digital prenatal program when you are ready to get started! Including over 2 1/2 hours of workouts, the Knocked Up Fitness Guide to Pregnancy ebook, and healthy family-friendly recipes, along with grocery lists, meal planning and coaching calls.

It’s really important to me that I stay fit and active during pregnancy…I was glad to discover Knocked-Up Fitness DVDs. They’re challenging enough so that I stay toned but completely safe for expectant moms. I’m using the DVDs a few times a week now to stay in shape for myself—and for my baby.
~Irene Chang Kwon
Working Mother Magazine

You will also find the exercises in the Knocked-Up Fitness Program can help strengthen your body to prepare you for delivery, recovery and life as a mom!

Not to mention the exercises are very functional, designed to help you feel your best and boost your energy (yes, working out really can give you more energy, even though it may seem hard to get started!).For that reason many of the workouts are short, 8 to 30 minutes.


Tips for exercising during your 1st trimester:

  • Aim for 20-60 minutes of exercise everyday (yes, walking counts).
  • Aim for at least 3 hours/week of exercise to maximize benefits (being sure to include cardiovascular exercise such as walking, biking, or swimming).
  • Aim for strength resistance exercise 2-4 times/week. (Lightweight exercises, pilates, & yoga count)
  • Stay hydrated. Always carry a bottle of water, preferably not plastic. (If you are thirsty you are dehydrated)
  • Wear layers so you can easily remove outer ones when you get warm
  • Don’t exercise outside in hot humid temperatures or indoors for that matter either (If its hot inside)
  • Wear good supportive tennis shoes
  • Remember, your body is changing so your balance may not be as good, just be aware.
  • For more tips and info check out the Knocked-Up Fitness Programs and take some time to look around the Knocked-Up Fitness site.


***Always check with your Doctor to make sure you are cleared to exercise during your pregnancy***

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.


Start typing and press Enter to search