0 to 13 weeks/1 to 3 months
Women generally experience nausea, fatigue, breast tenderness and frequent urination during this trimester, although everyone’s experience is different. This is the most important stage of your baby’s development, when most of their body structure and organ systems develop. Most miscarriages and birth defects occur during this period.
- Do not commence any NEW forms of exercise during this stage.
- If you were currently and regularly exercising when you became pregnant, you may continue if you so choose. Some women prefer to wait until the 2nd Trimester to recommence or even start new exercise, just to be on the safe side.
- When continuing training, reduce the resistance(i.e.: use less weight) and increase the repetitions.
- Relaxin (the Stretch Hormone) levels will now be on the rise until about week 12: take extreme caution when stretching and performing any dynamic movements: ligaments can easily be overstretched at this stage. Pregnancy is NOT the time for increasing your flexibility!
- Avoid inner and outer thigh work (the hips are becoming hyper mobile and we don’t want to hurt them due to the excess pressure that will be going onto them)
- Gentle walking and one to one pre-natal Pilates with a qualified instructor is ok and even recommended at this time.
Exercise During Pregnancy
Pre / Post Natal Exercise
14 to 26 weeks/ 4 to 6 months
27 to 40 weeks/ 7 to 9 months
When To Stop
When to cease exercising during pregnancy