12/29/2025
As a physical therapist who specializes in prenatal strength training, I’ve always emphasized that first trimester workouts are all about listening to your body. Now that I’ve experienced it myself, I can confidently say: nothing tests that philosophy quite like those early months of pregnancy. Between fatigue, nausea, and hormonal shifts, my usual training routine needed a complete re-write. That’s exactly why I leaned heavily into the first-trimester workouts from my own prenatal program (click here), shorter, lower-intensity sessions designed to support mobility, foundational strength, and pelvic floor activation.
Instead of pushing through long workouts, I focused on consistency. Most of my sessions were 15–25 minutes and intentionally gentle. Mobility work became my daily reset. Simple, fluid movements to keep my spine, hips, and rib cage comfortable as my body started to change. These sessions helped reduce stiffness from long workdays and made a huge difference in managing early pregnancy tension.
Core work shifted significantly, too. Rather than traditional strengthening, I centered my workouts around deep core coordination: breath-based activation, maintaining rib mobility, and learning how to control pressure through my abdomen. These early habits lay the foundation for core strength throughout pregnancy—and protect against coning, low back pain, and pelvic discomfort later on.
Pelvic floor activation was another key piece. I incorporated short, mindful exercises focused on both contraction and relaxation, since both are equally important during pregnancy and postpartum recovery. The goal wasn’t to “tighten” the pelvic floor, but to improve awareness, connection, and endurance.
My first trimester wasn’t about intensity, it was about intention. These shorter, thoughtful workouts helped me honor my symptoms while building strength from the inside out. And if you’re navigating early pregnancy, know this: small, consistent movement truly adds up. Your body will thank you in every trimester that follows.
Looking for a Physical Therapist?
Find my prenatal program here. Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
