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How Exercise Changes Depending on Your Trimester

You will need to modify your exercise routine as you progress in your pregnancy. Therefore, the exercises that you can do in your first trimester will be quite different from the ones you will be able to do in your third. The following is a breakdown of the different types of exercises that are safe for each trimester, as well as the types of activities you should avoid.

Exercise in the First Trimester

During the first trimester the fetus is beginning its first stages of development inside you. This is the time when your baby’s major organs are beginning to grow. This is also the time when you can make the most out of your regular exercise routine, or when you can begin an exercise regimen if exercise is a new activity for you.

The following are some tips for you to keep in mind when exercising in the first trimester:

1. If you exercised prior to becoming pregnant continue with your normal program but perhaps lower the intensity level.

2. If you are new to exercise, begin with a gentle program. Start slow and only exercise 3 times a week. After each week, gradually add more minutes to your exercise until you can manage a comfortable 15-20 minutes.

3. You can do back exercises such as sit-ups and curl-ups, as your baby is still within the pelvic region, and such exercises are not a threat during this stage of your pregnancy.

4. Begin exercises that help to improve and strengthen your abdominals, pelvic floor muscles and posture.

5. Invest in a good sports bra and a good pair of trainers (running shoes) that you can use when exercising.

6. Respect your body and listen to it. If you are feeling sick, are tired or your breasts are too sore, don't exercise.

7. Avoid becoming too hot when exercising, especially during the first trimester. If your body is overheated, so is your unborn baby. Overheating the newly developing fetus can have damaging effects to the major organs that are beginning to grow.

Exercise in the Second Trimester

The second trimester is the ideal time to begin a new exercise program, or to increase the length of the present exercise routine you are doing. Most people find that they feel their best and have the most energy during the second trimester. You’ll want to take advantage of that if you can. If you have only been working out for 15 minutes, try increasing your time to 20 minutes. If you have been working out for 20 minutes, try increasing it to 30 minutes.

The following are some tips for you to keep in mind when exercising in the second trimester:

1. Once you are in your second trimester (4th month), you will begin to have a little belly developing. Due to this fact, it is no longer safe for you to do exercises that involve you lying on your back, as this decreases the blood flow to the uterus.

2. Continue to exercise at a moderate level, and don’t be afraid to take things a little slower as you progress in the trimester. Pay attention to what your body is telling you. It will let you know if you can increase, or need to reduce your level of exercise.

3. Now is the time when you need to give up some sports. Not only are you at a higher risk of injuring your body and baby, but your center of gravity will begin to change and your balance won’t be the same. Thus, it is easier for you to lose your balance and fall.

4. If you participate in cycling, horseback riding or playing tennis, you may want to limit or stop these exercises altogether at this stage. You don’t want to run the risk of falling while riding, or making jerky movements while playing tennis. Furthermore, you don't want to run the risk of getting whacked in the stomach with a tennis ball. It’s best to play it safe. You don’t want to run the risk of premature labor.

5. If you go to the gym, now is the time to stop using the rowing machine. You should also put a stop to body combat and body pump classes, as well as circuit training if you are participate in any of these activities.

Exercise in the Third Trimester

Once you've reached your third trimester, you will find that you don’t have as much energy as you used to, and that your comfort level is dropping. However, you should still continue with some exercises to keep your body in shape and ready for labor and delivery.

The following are some tips for you to keep in mind when exercising in the third trimester:

1. If you have not done so already, now is the time for you to change to low-impact exercises, such as walking, swimming and stretching.

2. You may want to go out and get measured for a new sports bra so you can keep up your comfort level. You may also want to invest in a support belt if you find that the weight of your tummy is uncomfortable when you exercise.

3. At this stage in your pregnancy, it is imperative that you continue to work on strengthening and improving your posture and your abdominal muscles. Your pelvic floor exercises (kegals) are also important. In fact, even if you find that you can’t continue on with the others, you should continue with the pelvic floor exercises. 4. Continue any prenatal classes you may have joined. You may want to work out in the water. Many people enjoy water exercises since they bring some relief from the weight of your growing baby. Continue to follow all the regular guidelines that you are used to.

5. Remember to listen to your body and know your limit. Don’t push yourself when you are in your third trimester. If you really don’t feel like exercising, put your feet up and give yourself a break.

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