First Trimester Pregnancy Workout Plan

First Trimester Pregnancy Workout Plan

Beginner

3 routines

A gentle, low-impact full-body plan for the first trimester focusing on posture, core stability, and joint-friendly strength. Move at a conversational pace, prioritize breath, and stop if anything feels off.

Routines

Day 1 — Foundations & Mobility

Breath-led primer to activate core, glutes, and posture muscles; finishes with easy mobility.

Beginner

36 mins

112 Kcal

Standing Pelvic Tilt

Standing Pelvic Tilt

Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge

Bodyweight Wall Squat

Bodyweight Wall Squat

Push up (on knees)

Push up (on knees)

Bird Dog

Bird Dog

Dead Bug

Dead Bug

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Cat Stretch

Cat Stretch

Day 2 — Strength & Balance

Low-impact strength with hip stability and gentle upper-body work; finishes with mobility.

Beginner

38 mins

125 Kcal

Sit Squat

Sit Squat

Bent Leg Side Kick (kneeling)

Bent Leg Side Kick (kneeling)

Straight Leg Outer Hip Abductor

Straight Leg Outer Hip Abductor

Diamond Push up (on knees)

Diamond Push up (on knees)

Underhand Grip Inverted Back Row

Underhand Grip Inverted Back Row

Hip Lift - Low Back Off Floor

Hip Lift - Low Back Off Floor

Bird Dog

Bird Dog

World Greatest Stretch

World Greatest Stretch

Chest and Front of Shoulder Stretch

Chest and Front of Shoulder Stretch

Standing Calf Raise (On a staircase)

Standing Calf Raise (On a staircase)

Day 3 — Full-Body Flow & Stability

Balanced day for legs, gentle push, core stability, and easy stretches.

Beginner

37 mins

124 Kcal

Prisoner Squat

Prisoner Squat

Bodyweight Rear Lunge

Bodyweight Rear Lunge

Isometric Chest Squeeze

Isometric Chest Squeeze

Dead Bug

Dead Bug

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Standing Pelvic Tilt

Standing Pelvic Tilt

Seated Groin Stretch

Seated Groin Stretch

Sphinx

Sphinx

Back to Special

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