A Trimester-to-Trimester Guide To Exercise

FIRST Trimester Tips:

·         You can pretty much continue doing exactly what you were doing (including lifting the same amount of weight) before pregnancy.

·         Now is a smart time to get involved in a prenatal yoga pr Pilates class; it’s a great habit to carry throughout your pregnancy (plus, you’ll get to meet other pregnant women).

·         If you feel sluggish, try decreasing the intensity or duration of your workout, rather than skipping it all together.

SECOND Trimester Tips:

·         Your heart is starting to work harder to circulate all the blood you built up during the first 3 months.  Cut back your cardio intensity by 20 to 30 percent and you will still feel as though you are working as hard.

·         Avoid inversions (such as the downward dog in yoga) if you feel at all light headed.

·         If you’re a cyclist, consider switching to a stationary bike or to a Spinning class.  As your belly grows it can make balancing on a bike very tricky.

THIRD Trimester Tips:

·         Your joints are more vulnerable, so beware of heavy (15 pounds or more) weights; opt instead for lighter weights and more repetitions.

·         Do free-weight exercise seated, if possible, so that your back is supported.  (Plus, it is harder to balance while standing).

·         You can continue with your cardio right up until you deliver, providing it is okay with your Doctor.  Many women find that using a support band helps to relieve the pressure from your growing belly.

·         Now is a great time to try swimming: You’ll feel weightless in the water and it won’t stress your joints.