What You Need To Know About Staying Fit and Healthy During Pregnancy
As a former athlete, you know the power of movement. But pregnancy brings a whole new challenge—how do you stay strong, fit, and energized while supporting your growing baby?
Whether you're in the trenches of exhaustion during your first trimester or navigating the fourth trimester (postpartum recovery) (aka a whole new body), knowing what your body needs and how to take care of it will make all the difference.
A well-balanced pregnancy exercise program can help you maintain strength, reduce aches and pains, and prepare for labor and recovery
In this guide, we’ll break down each trimester, focusing on:
✅ Safe workouts during pregnancy for each trimester (including postnatal stomach exercises and a how to build a post-pregnancy workout plan)
✅ The right foods to fuel you and your baby during each phase of your pregnancy
Let’s dive in!
First trimester: Building a strong foundation
The first trimester is when many women experience fatigue, nausea, and hormonal shifts. Some women have OK first trimesters. Others liken it to it to being run over by a bus. Repeatedly.
While you may not feel your best, staying active - even if it’s just the days you’re not puking - can help combat first trimester symptoms and maintain your strength.
Workouts for the First Trimester:
🏋️♀️ Strength Training: Focus on bodyweight exercises (squats, lunges, push-ups) and light resistance training (dumbbells, resistance bands).
🧘 Core Training: Replace traditional ab workouts (no more crunches!) with deep core activation, such as diaphragmatic breathing and pelvic tilts.
🚶♀️ Low-Impact Cardio: Brisk walking, cycling, or swimming helps maintain endurance without overexertion. You don’t want to push it into the higher heart rate zones.
What to Avoid: High-intensity workouts that spike your heart rate too much, overheating, and excessive abdominal pressure (no crunches or planks after 12 weeks).
First Trimester Nutrition Tips:
🥑 Fuel with Nutrient-Dense Foods: Lean proteins, healthy fats, and fiber help manage energy dips.
💧 Hydration is Key: Your blood volume increases, so drink plenty of water.
🦴 Support Bone Health: Increase calcium and magnesium for strong bones (leafy greens, nuts, and dairy/non-dairy alternatives).
🤮 Fight Nausea: If you experience nausea during your first trimester, there are a lot of remedies you can try, including ginger chews, motion sickness bracelets, and special drinks and candies specifically formulated to help calm your stomach during pregnancy.
Second trimester: Strength & Stability
The "golden trimester" is when energy levels often improve. This is a great time to build strength and maintain endurance, especially if you were able to stay active during your first trimester.
If you feel awful during that first trimester, just look forward to the second! This is the trimester you’ll most likely “pop” or see that bump too, so work it mama!
Prenatal Workouts for the Second Trimester:
🏋️♀️ Strength Training: Continue full-body strength workouts, emphasizing glutes, legs, and back to support posture.
🧘♀️ Core & Pelvic Floor: Replace planks with bird dogs, side planks, and seated core work. Seriously - don’t push yourself with traditional core workouts.
🚶♀️ Cardio: Walking, stationary cycling, swimming, and elliptical workouts are great for endurance.
What to Avoid: High-impact movements, deep backbends, and lying on your back for long periods.
Second Trimester Nutrition Tips:
🍓 Boost Iron Intake: More blood volume means you need extra iron-rich foods (lean meats, spinach, lentils).
🥑 Healthy Fats for Baby’s Brain: Avocados, nuts, and olive oil help with fetal brain development.
🫘 Protein is Essential: Up that protein to support muscle maintenance and baby’s growth.
Third trimester: PReparing for birth
The final stretch! As your belly grows, workouts should focus on mobility, stamina, and labor preparation.
Workouts for the Third Trimester:
💪 Strength Training: Prioritize bodyweight squats, glute bridges, and supported lunges to strengthen the lower body for labor.
🧘♀️ Pelvic Floor Exercises: Kegels and diaphragmatic breathing prepare for delivery and postpartum recovery.
🚶♀️ Walking & Mobility: Gentle stretching, cat-cow, and hip openers help with lower back tension.
What to Avoid: Anything that causes pain, dizziness, or extreme fatigue. Listen to your body!
Third Trimester Nutrition Tips:
🥑 Magnesium for Muscle Relaxation: Helps prevent cramps and supports contractions (dark chocolate, bananas, almonds).
💧 Electrolytes for Hydration: Coconut water, bone broth, and leafy greens keep fluids balanced.
🌿 Fiber for Digestion: Constipation is common—up your fiber intake with veggies, flaxseeds, and chia seeds.
Postpartum (Fourth trimester): healing and regaining strength
Your body just went through an incredible transformation—now it’s time to rebuild! The first 6 weeks postpartum should focus on recovery and gentle movement before returning to intense workouts.
Post-Pregnancy Workout Plan (Weeks 1-12)
🛌 Weeks 1-3: Healing Phase
Focus on breathing exercises, pelvic floor activation, and short walks.
💪 Weeks 4-6: Gentle Core & Strength
Postnatal stomach exercises: Heel slides, glute bridges, seated pelvic tilts.
Walking & mobility exercises.
🏋️ Weeks 6-12: Gradual Strength Training (once cleared by your doctor)
Resistance band work, light dumbbell exercises, and controlled core training to restore strength.
Postpartum Nutrition Tips:
🥩 Protein & Collagen: Helps tissue repair (bone broth, salmon, eggs).
🥦 Iron & Vitamin C: Supports postpartum recovery (leafy greens, citrus fruits).
💦 Hydration: If breastfeeding, drink extra water to stay hydrated. Coconut water is great for hydration and milk supply, too.
Final thoughts: A stronger pregnancy = a stronger you!
Exercising during pregnancy is not about pushing limits—it’s about staying strong, mobile, and prepared for both labor and recovery. Your workouts should evolve each trimester, and postpartum recovery should be gradual and intentional.
Everything about motherhood is a phase. There is no need to rush from one phase to the next. Because before you know it, that little grape sized cluster of cells in your belly is going to be wiping their boogers on you. But how you treat your body and your mind from the moment you take that pregnancy test will help determine if your mini me is wiping them on your t-shirt your sports bra.
💡 Key Takeaways:
✔️ Modify workouts as your body changes.
✔️ Focus on mobility, strength, and pelvic floor health.
✔️ Nutrition & hydration are just as important as movement.
✔️ Listen and BE KIND to your body
I’m working on an extremely detailed, step-by-step guide for pregnant women looking to prioritize their fitness and nutrition. If you’re interested in being one of the first people to get it when it drops, subscribe to my monthly newsletter by filling out the form below!
