Pregnancy-Safe Core Exercises for Your 1st Trimester
Congratulations on your pregnancy!
If you've just discovered you're expecting, you might be wondering how to maintain your fitness routine – especially when it comes to core exercises. The good news is that the first trimester is generally a safe time to continue exercising without major modifications. In fact, it's the perfect opportunity to strengthen your deep core connection that will support you throughout your entire pregnancy journey.
Why Core Training Matters During Pregnancy
A strong core doesn't just help you look good – it's essential for supporting your changing body during pregnancy. Your core muscles:
Support your spine as your center of gravity shifts forward
Help prevent or reduce lower back, hip or pelvic pain
Assist in maintaining better posture as your baby grows, which directly benefits your pelvic floor
Create a stable foundation for everyday movements
Prepare your body for the physical demands of labor & help you push more effectively
Set you up for a smoother postpartum recovery
The Core-Pelvic Floor Connection
When we talk about "core strength" during pregnancy, we're not just referring to your abdominal muscles. Your core is actually a coordinated system that includes your deep abdominal muscles, back muscles, diaphragm, and—crucially—your pelvic floor.
These muscles are designed to work together like a team. When you engage your core properly, your pelvic floor responds in coordination. And in order to do this properly, you need to effectively coordinate your breath with your core and pelvic floor muscles. If you take anything away from this blog, let it be this: your breath is your most direct connection to your core and pelvic floor. This connection becomes especially important during pregnancy when your body is carrying extra weight and in preparing for birth.
First Trimester: Business (Almost) as Usual
If you've been exercising regularly before pregnancy, you can typically continue your normal core routine during the first trimester with minimal adjustments. Your baby is still tiny, and your uterus hasn't expanded much, yet. This makes the first 12 weeks an ideal time to:
Maintain your current core strength
Learn to engage your deep core muscles correctly
Focus on proper breathing techniques (which will make a huge impact on your pelvic floor and core)
Establish habits that will serve you well when you need more support in later trimesters
Even if you're new to exercise, the first trimester is an excellent time to start a gentle core-strengthening routine under guidance from a Pelvic Health Physical Therapist.
Mastering Proper Core Engagement
Before jumping into specific exercises, it's crucial to understand how to engage your deep core properly. And in fact, "sucking in your stomach" isn’t proper core engagement at all. Try the following steps to properly engage your core:
Start by lying on your back with your knees bent
Place your pointer fingers just to the insides of your hip bones
Take a deep breath in, feeling your ribs expand to the sides
As you exhale, gently draw hip bones and ribs together like you are hugging your baby
You should feel a subtle tension generate under your fingers, without seeing movement of the superficial abdominal muscles
You should be able to do this while maintaining a neutral spine (not tucked or arched)
Mastering this engagement pattern now will be invaluable as your pregnancy progresses. But you don’t want to stop here. This is just the foundation and you want to build on this exercise as you are ready.
Wanting more support? We’ve created a Core & Pelvic Floor Foundation Series in OPTimize Birth designed to teach you just that.
Safe First Trimester Core Exercises
The following exercises are not only generally safe during the first trimester, but are great exercises to promote core strength to support your pelvic floor.
1. Dead Bug
Start Position: Lie flat, arms up, knees bent.
Extend Opposite Arm and Leg: Lower one arm and extend the opposite leg, keeping them close to the ground while maintainig your deep core engagement.
Return to Start: Bring your arm and leg back to the starting position.
Repeat on the Other Side: Alternate sides in a controlled motion, focusing on deep core engagement and stability.
Repeat 10-20 reps or until you feel your muscles starting to fatigue.
2. Modified Side Plank
Lie on your side with knees bent at 90 degrees
Prop yourself up on your elbow, keeping your shoulder stacked above your elbow
Lift your hips, creating a straight line from knees to shoulders
Hold for 15-30 seconds
Repeat on the other side
3. Pallof Press
Stand sideways to a resistance band secured at chest height
Hold the band with both hands at chest level
Step away until you feel tension in the band
Press the band straight out in front of you, resisting rotation
Slowly return to center
Repeat 10-20 reps or until you feel your muscles starting to fatigue
Listen to Your Body
Remember that even though first-trimester exercise is generally safe, it's essential to listen to your body and consult with your healthcare provider before beginning or continuing any exercise program during pregnancy. Some signs to watch for include:
Dizziness or lightheadedness
Shortness of breath
Vaginal bleeding
Abdominal pain
Excessive fatigue
Start Strong, Stay Strong: Preparing for the 2nd and 3rd Trimesters
Your first trimester is the perfect time to establish healthy exercise habits that will support you throughout your pregnancy. By mastering proper core engagement now, you're building a foundation that will serve you well as your body changes and your baby grows.
While the first trimester may allow for relatively normal exercise, your body will soon undergo significant changes that require modifications. As your baby grows, your abdominal muscles stretch to accommodate your expanding uterus, and your center of gravity shifts forward. Establishing proper core engagement techniques early on can help better support your body through these changes, all while setting you up for a stronger postpartum recovery.
Comprehensive Support Through OPTimize Birth
If you're looking for expert guidance throughout your entire pregnancy journey, our OPTimize Birth Course includes a comprehensive exercise library with our Core & Pelvic Floor Foundation Series and a guided exercise program starting as early as Week 8 of pregnancy. Created by a team of Pelvic Health Physical Therapists, our exercises provide:
Step-by-step guidance for proper form and technique
Appropriate progressions as your pregnancy advances
Modifications specific to each trimester
Breathing techniques that support core and pelvic floor function
Strategies to prepare your body for labor and delivery
