The first three months of pregnancy can be a wild ride of emotions. However, staying physically active during pregnancy is beneficial for both mother and baby. As long as it is not considered a high-risk pregnancy, you can continue with your usual exercise routine during the first trimester. The foundation of a complete prenatal exercise routine should include at least 150 minutes of cardiovascular activity each week and 2 to 3 days of strength-training exercises targeting major muscle groups, says Mandy Narula, a certified sports nutritionist.
“Doing an exercise like the pelvic curl is a great way to start working on spinal mobility and strengthening the abdominal muscles that will support your belly as it grows.
The pelvic curl
- Lie on your back with your knees bent and your feet flat on the floor, about hip-width apart.
- Take a deep breath in to prepare, then exhale as you tuck in your pelvis (your “hips”) so that you make an impression of your spine on the floor.
- Hold that tucked position as you continue to exhale and roll through the movement so that you lift your spine off of that impression, one vertebra at a time.
- Stop when you reach your shoulder blades.
- Inhale at the top of the movement, then exhale as you bend your body down, placing one vertebra at a time on the floor until you reach your starting position at the back of your pelvis (your “hips,” like many people) . will refer to them as).
- Do 12 to 15 repetitions. For an added challenge, bring your legs all the way together.
knee bends
This move aims to strengthen the core and upper body together.
- Lie on your stomach, then push up onto your hands and knees, keeping your knees behind your hips.
- Contract your abdominals (the pelvic brace) and then slowly lower your chest toward the floor as you inhale.
- Exhale as you press up.
- Start with 6 to 10 and gradually work your way up to 20 to 24 reps.
incline push-ups
- Stand in front of a ledge or railing and place your hands shoulder-width apart on the surface.
- Return your body to a standing plank position with your back in a straight line.
- Bend your arms and slowly lower your chest toward the railing or ledge.
- Stretch your arms to return to the starting position.
- Do 2 sets of 10 to 12 repetitions.
squats
The first trimester is also an ideal time to squat! If you have access to the gym, you can also use the leg press machine. Squats, especially bodyweight squats, can be done throughout your pregnancy.
Plus, since squats strengthen all the muscles in your lower body, including your quads, glutes, and hamstrings, keeping these muscles strong is a great way to protect your back, so use your legs instead of your back! back when you lift!
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