First-Trimester Exercise

Safe Practices and Real Mom Tips

Let's be real: If the mere thought of "exercising during your first trimester" sounds about as enjoyable as running a marathon in jeans after Taco Bell, you're not alone. I entered pregnancy thinking I'd be that girl — glowing, hydrated, doing prenatal Pilates in matching sets. No, rather, I spent most of my first trimester flat on my back, clutching a sleeve of saltines like it was the ark of the covenant and considering that my leggings could be considered compression wear. Spoiler: they didn't.

But along the way, between meltdowns in the parking lot and "naps" at 2 p.m. that turned into comas, I managed to figure out how to move my body enough to feel human again. I'm not here to shame you into 10,000 steps a day or to give you the impression that planks are going to sort out your hormone tornado. I'm here to be the party pooper: Yes, you are tired. Yes, your boobs aches just at the sight of a sports bra. And, yes, there are ways to exercise that won't leave you collapsing into a heap of dirty laundry and tears.

So if you're wondering how to function when you're bloated, nauseous, and continuously Googling whether pregnancy gas is lethal — this blog is for you. Let's speak about first-trimester fitness, minus the guilt, plus the reality checks.

Why Moving Matters—Even When You Can't Possibly Do It

No, we're not talking about six-pack aspirations or getting ready for a gestational CrossFit competition. We mean gentle, realistic movement that cradles your worn-out, transforming body and offers just enough endorphins to make it to another day of prenatal mood swings.

In fact, staying active in the first trimester can actually counter:

• Mood swings (indeed, those hormones are no joke)
• Nausea (gentle motion can be soothing when you're not feeling well)
• Quality of sleep (which is a trip since you're already tired 24/7)
• Blood flow (and no more leg cramps and swelling)
• Energy (Or at least, a remainder of energy)

And not to mention, the mental health piece. Shifting at least a little can help you stay sane. Just for me, a small slice of my former nonpregnant self was a 10-minute walk in my bathrobe with a sip of ginger tea.

First Trimester Fitness: Expectations vs Reality 🎢

Hope: "I'm going to wake up and do yoga every single morning and go for 10k steps!"

Reality: "I put both of my feet on the ground, and I stood up, and I didn't throw up. That's my cardio."

I had big plans. I downloaded a couple of prenatal fitness apps and ordered a new yoga mat, and I even signed up for an online barre class. Then the sixth week came along and I got slammed like a hormonal freight train. The thought of exercising struck me as absurd when I couldn't sit up without vomiting.

But here's the thing — first-trimester movement isn't about perfection. It's about permission.

Permission to slow down. Permission to do less. To count stretching as physical activity while waiting for your bagel to toast.

What's Really Safe to Do (And What's a Nope 🚫)

First, let's clear the air: Yes, you can absolutely exercise in the first trimester — and for most low-risk pregnancies, it's encouraged. But "exercise" doesn't need to involve burpees — or even a spin class. Think movement that's low-impact and body-kind and meets you where you are, even if that's in your pajamas.

YES List (pka: Things That Didn't Make Me Cry)

• Walking – Still undefeated. You don't even have to go fast on that 10-minute walk!!
• Prenatal yoga – YouTube is full of free first-trimester flows. Love Sarah Beth and Pregnancy and Postpartum TV.
• Swimming — If you're fortunate enough to live near a pool, floating while you're pregnant is chef's kiss.
• Pelvic tilts & hip openers – These are both gentle, strengthening, and release that tension in your lower back.
• Light strength training – Bodyweight squats, wall pushups, and resistance bands are good the doctor ok's it.

The "Let's Skip It" List

• High-impact or contact sports — This is not the moment for kickboxing or snowboarding, sis.
• Hot yoga or heat workouts – You don't want to be overheating for your workout.
• Hard-core ab work – Crunches and planks are not your friends at this point.
• If something feels off — Your body's intelligent. And if it says nope, respect the nope.

As always, run any new routines by your doctor or midwife—especially if you experience spotting or other complications, or you've suffered a previous loss. And hydrate like it's your job (or, really, like it's your part-time job).

Real Tips That Have Helped Me Keep Going (When I've Been Bone-Tired)

1. I Lowered the Bar. Then I Set It on the Floor.

On some days, throwing on a sports bra felt like an Olympic event. I needed to redefine success as any movement. Five minutes of stretching? Win. Walking to the mailbox? Victory. Dancing to some single in my kitchen? Heroic.

2. I Made It Ridiculously Easy

My yoga mat remained unrolled in my living room. I also bookmarked my favorite 10-minute workouts on YouTube. I walked in Crocs. The simpler I made it, the more likely I was to do it.

3. I Tracked Feel-Goods, Not Progress

Rather than tracking miles or reps, I listened to myself. Less anxious? More open in my hips? More patient with my partner? (All right, this last one is a bit of a stretch.) Suddenly, movement was not my mood check, it was not a workout goal.

You, my dear, are doing the thing® #allyoueverneed.

If you are feeling guilty for not doing more during the first trimester, I will shout this louder for the moms in the back: Growing a baby is exercise. You're creating organs. Bones. A freaking nervous system. It's already doing the maximum, whether you're lying still under a blanket or not.

So move if you can. Rest if you need. And never confuse slowing down with quitting. Hold on tightly, let go lightly. You're already a powerhouse, mama.