The first three months of pregnancy may be an emotional rollercoaster, with highs and lows. Nonetheless, remaining physically active throughout pregnancy is good for both the mother and the child in question. As long as you are not regarded as a high-risk pregnancy, you should be able to continue with your usual exercise regimen throughout the first trimester of pregnancy. According to Mandy Narula, a qualified sports dietitian, the cornerstone of a well-rounded prenatal fitness regimen should include at least 150 minutes of aerobic activity per week and 2 to 3 days of strength training activities that target the main muscle groups.
“Performing an exercise such as the pelvic curl is an excellent method to start working on improving spinal mobility and strengthening the abdominal muscles that will support your growing tummy as it develops.”
The Pelvic curl
- Lie down on your back with your knees bent and your feet flat on the ground, approximately hip-width apart, and your arms at your sides.
- Breathe in deeply to prepare, then exhale while tucking your pelvis (also known as your “hips”) into your thighs so that you’re leaving an imprint of your spine on the floor.
- Continue inhaling while maintaining the tucked posture, and roll through the action such that you are raising your spine out of the imprint one vertebra at a time.
- When you reach your shoulder blades, come to a complete stop.
- To begin, take a deep breath and fold your body back down, bringing each vertebra down to the floor one at a time until you return to your starting position on the back of your pelvis (or “hips,” as many people would refer to them) on the floor.
- Perform 12 to 15 repetitions. Make it much more difficult by bringing your legs all the way together.
This motion works on both core and upper body strengthening simultaneously.
- Lie flat on your stomach and then push yourself up onto your hands and knees, keeping your knees behind your hips the whole while.
- Take a few deep breaths and then gently drop your chest toward the floor while pulling in your abdominals (the pelvic brace).
- As you force yourself back up, take a deep breath.
- Start with 6 to 10 repetitions and work your way up to 20 to 24 reps over time.
- Stand facing a ledge or railing and place your hands shoulder-width apart on the surface.
- Step your body back into a standing plank position with your back in a straight line.
- Bend your arms and slowly lower your chest toward the railing or ledge.
- Straighten your arms to return to the starting position.
- Do two sets of 10 to 12 repetitions.
In addition, the first trimester is an excellent time to start squatting! If you have access to a gym, you may also utilize the leg press machine to increase your strength. Squats, particularly bodyweight squats, may be performed during your whole pregnancy without risking injury.
Furthermore, since squats build all of the muscles in your lower body — including the quadriceps, glutes, and hamstrings — keeping these muscles strong is a fantastic method to protect your back, allowing you to lift with your legs. Rather than your back when necessary!