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    Prenatal Trimester I (Full Body)

    Prenatal Trimester I (Full Body)

    Special
    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
    100 Kcal
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    10 reps
    45s rest
    Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    2 sets
    10 reps
    60s rest
    Bodyweight Wall Squat

    Bodyweight Wall Squat

    2 sets
    8 reps
    60s rest
    Push up (on knees)

    Push up (on knees)

    2 sets
    8 reps
    60s rest
    Bird Dog

    Bird Dog

    2 sets
    10 reps
    60s rest
    Dead Bug

    Dead Bug

    2 sets
    10 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    2 sets
    12 reps
    45s rest
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1 sets
    0 reps
    30s rest
    Cat Stretch

    Cat Stretch

    1 sets
    0 reps
    30s rest

    Day 2 — Strength & Balance

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

    Beginner
    39 mins
    117 Kcal
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    60s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    2 sets
    10 reps
    45s rest
    Straight Leg Outer Hip Abductor

    Straight Leg Outer Hip Abductor

    2 sets
    10 reps
    45s rest
    Diamond Push up (on knees)

    Diamond Push up (on knees)

    2 sets
    8 reps
    60s rest
    Underhand Grip Inverted Back Row

    Underhand Grip Inverted Back Row

    2 sets
    6 reps
    75s rest
    Hip Lift - Low Back Off Floor

    Hip Lift - Low Back Off Floor

    2 sets
    10 reps
    60s rest
    Bird Dog

    Bird Dog

    2 sets
    12 reps
    60s rest
    World Greatest Stretch

    World Greatest Stretch

    1 sets
    0 reps
    30s rest
    Chest and Front of Shoulder Stretch

    Chest and Front of Shoulder Stretch

    1 sets
    0 reps
    30s rest
    Standing Calf Raise (On a staircase)

    Standing Calf Raise (On a staircase)

    2 sets
    12 reps
    45s rest

    Day 3 — Full-Body Flow & Stability

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

    Beginner
    38 mins
    112 Kcal
    Prisoner Squat

    Prisoner Squat

    3 sets
    10 reps
    60s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    2 sets
    8 reps
    60s rest
    Isometric Chest Squeeze

    Isometric Chest Squeeze

    2 sets
    10 reps
    45s rest
    Dead Bug

    Dead Bug

    2 sets
    12 reps
    60s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    2 sets
    0 reps
    45s rest
    Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    2 sets
    12 reps
    60s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    2 sets
    12 reps
    45s rest
    Standing Pelvic Tilt

    Standing Pelvic Tilt

    2 sets
    10 reps
    45s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    30s rest
    Sphinx

    Sphinx

    1 sets
    0 reps
    30s rest
    Back to Special

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