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The Best Pregnancy Exercises for the First Trimester

The Best Pregnancy Exercises for the First Trimester


As a newly expectant mum, you might be a little wary and unsure as to whether doing pregnancy exercises during the first trimester is a good idea. Many expectant mothers might fear that exercising while pregnant will be bad for the baby and may stop exercising completely for the duration of the pregnancy. However, this is not the case. Staying fit and healthy while you are pregnant is one of the best things you can do for yourself. In terms of preparing for the pregnancy itself and for your baby. This article will be pregnancy exercises.

Benefits of exercising during the first trimester

Not only will exercising during the first few months of pregnancy help to keep your fitness and energy levels up. It is also beneficial for:

  • Reducing risks of complications during the pregnancy
  • Lowering the odds of having complications during delivery
  • Speeding up the recovery time post-pregnancy: Women who exercise during their pregnancy often find it easier to lose the baby weight post childbirth
  • Lowering blood pressure
  • Boosting your mood
  • Easing back and pelvic pain
  • Fighting fatigue and nausea
  • Improving your ability to sleep

During the first few weeks of pregnancy your body will start to go through certain changes and during this time you will start to feel more fatigued, nauseous and may start having back and pelvic pain. Beginning to exercise during these weeks, although it may be the last thing your want to do, will help to prepare you for the rest of the pregnancy and will help to alleviate these symptoms.

Best pregnancy exercises for the first trimester

It is recommended that you spend up to 30 minutes exercising in the early stages of pregnancy. If you didn’t exercise before now, start off on a low level of exertion and work your way up to a half hour of exercise, three to five days a week. It is important while exercising in the first trimester to pay attention to your energy levels and avoiding raising your core body temperature. Low impact forms of exercises are often considered best during this time.


Activities such as Pilates and yoga can help you to address both your balance and lower back pain during pregnancy. These forms of exercise will help you to build your strength, keep your muscles limber, improve your balance and teach you breathing rhythms. Avoid any positions that require you to lie on your back or twist your mid-section. It is often best to let your instructor know that you are pregnant and they will tell you which exercises to avoid. Our physios at Ballsbridge Physio can assess your back or pelvic pain and provide you with a tailored core and pelvic stability program to help you manage your pain.


Swimming and water aerobics are also considered great forms of exercise. Exercising in water in a low impact form of exercise and can often help ease back and pelvic pain due to the fact that you are weightless in water and therefore, not placing load on your lower back and pelvic joints.


Walking, light running and stationary bikes are good for keeping your energy levels up and getting your heart pumping. If you didn’t run before your pregnancy, avoid starting it now and stick to going for strolls. While running, stick to running on flat tracks or treadmills as this will lower your chance of having a fall. Two to three sessions on a stationary bike or a spinning class is also a great form of exercise.

Keep in mind….

It is essential to keep yourself hydrated properly while exercising during the first trimester of pregnancy. Make sure that you drink enough fluids to replenish any that you may have lost during exercise. It is also important to stop exercising if you start to feel queasy, get too hot, feel dehydrated or being having any abdominal or pelvic pain.

If you are a newly expectant mother and would like information regarding exercising while pregnant or if you are experiencing any pregnancy related symptoms, you can contact us here.

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