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First Trimester Weekly Pregnancy Workout Plan

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pregnancy workout plan

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It’s crazy to think that at this point, I’m well out of my first trimester, but wanted to share my pregnancy workouts and routine for those first 12-13 weeks in case you’re wondering what you can and can’t do. I should also mention that this remains my workout routine into the 2nd trimester as well!

Click here to get my at-home workout guide for free!

When I found out I was pregnant with Owen, I sorta froze up. Before I got pregnant, I was doing hot yoga (98+ degree temps) about 3x a week, but my doctor said hot yoga was out because you don’t want your internal temperature getting that hot while pregnant. So, I stopped, and then didn’t really fill that with anything other than walking.

I should mention that walking is an excellent pregnancy workout, but there’s a whole lot more you can do to stay in shape and keep your body strong and healthy for pregnancy and delivery.

best pregnancy workouts
pregnancy workout plan
pregnancy workouts

First Trimester Pregnancy Workouts

Before you start any new workout, ask your doctor what they suggest. From my experience, my doctor said that anything I was previously doing (other than hot yoga) was totally fine as long as I felt good. I talked to my personal trainer too, he’s trained in maternity fitness as well, and said that for the most part, I could continue doing everything the same. Of course, as your belly grows, you’ll have to make adjustments for ab workouts, etc. to not harm your baby.

Weight Training

I really wish I had done this with Owen, but I’m doing it this go around and it feels so good. I feel stronger, have more energy and know that keeping this up until birth will make my birth and recovery so much easier.

For the most part, we do everything the same. As my belly gets bigger, we don’t do anything where I lay on my stomach, and don’t focus on ab exercises that put too much strain on my abs.

But, that doesn’t mean we don’t do any ab work. Keeping those muscles strong can be beneficial in preventing or minimizing that ab separation that can happen. If anything, it’ll help it go back to “normal” after birth if you stay strong.

I see my personal trainer once a week for an hour of weight training.

Pure Barre

This is one workout I recommend to everyone, pregnant or not! It’s amazing for toning your entire body, but isn’t high impact, which makes it especially great for pregnancy.

If you are pregnant, make your instructor aware and they will give you alternative exercises to do.

If you don’t have a Pure Barre near you, I’m sure there’s some other barre class available. You can do this workout thorughout your entire pregnancy, and the girls at my studio have said they literally have had clients who come up until the day they give birth!

I typically go to Pure Barre twice a week! Some weeks it’s only once if Owen’s schedule changes, but I aim for twice!


Like I mentioned, this is one of the easiest and best workouts for pregnancy. It’s easy on the joints, great for your heart and mind and is actually more cardio than you might imagine.

I aim to get in at least 3 30-minute brisk walks a week simply for the cardio. Personally, I’m not a big cardio, high-energy workout type person and walking for me is so energizing. It helps clear your mind, give you peace and confidence in your body and can also help regulate your sleep if insomnia is an issue.

pregnancy ab workout
pregnancy workouts


I love yoga, but hot yoga is out while pregnant, at least according to my doctor. Yours may say otherwise, just ask. I did practice yoga at home with Owen, and do this pregnancy too.

I’ve been relying on Melissa Wood Health’s workouts that are a mix of yoga and barre. They’re gentle, small movements, but they burn! You’ll get a great workout and also feel so calm. She’s such a peaceful person and you can feel her presence even through the screen.


Okay, so this one is just not for me, but if you’re a runner and have been running for a while, you can totally run while pregnant! Of course, ask your doctor if you’re concerned or feel any pain or experience any bleeding while running (or doing any exercise for that matter!), but it’s typically safe!

You might not be able to go as fast or as long as you used to, but I would imagine that keeping it up is incredibly empowering!


Pilates is another workout I actually haven’t tried, but would really love to! It’s controlled movements, nothing too impactful, and makes it easy on your body to do throughout your pregnancy.

It can easily be modified as your belly grows too, so no worries there!

pregnancy workout plan
pregnancy workout

Moral of the story, during your first trimester, you can pretty much continue on with whatever you’re doing, as long as you feel comfortable and don’t experience any pain or other side effects.

If you don’t have a workout routine established, it’s smart to pick one up at this stage. Or, at least as soon as your first trimester nausea subsides! It makes your whole pregnancy easier, more energetic and more enjoyable. Plus, it can help you manage your pregnancy weight gain if that’s something you’re concerned with.

This is just a short list of first trimester pregnancy safe workouts, but some of the most popular ones and ones I love!