Prenatal Trimester I (Full Body)
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
Beginner
Breath-led primer to activate core, glutes, and posture muscles; finishes with easy mobility.
Standing Pelvic Tilt
2 sets10 reps45s restPelvic Tilt Into Bridge
2 sets10 reps60s restBodyweight Wall Squat
2 sets8 reps60s restPush up (on knees)
2 sets8 reps60s restBird Dog
2 sets10 reps60s restDead Bug
2 sets10 reps60s restLateral Side Plank (bent leg)
2 sets0 reps45s restBodyweight Standing Calf Raise
2 sets12 reps45s restKneeling Hip Flexor Stretch
1 sets0 reps30s restCat Stretch
1 sets0 reps30s rest
Day 2 — Strength & Balance
Beginner
Low-impact strength with hip stability and gentle upper-body work; finishes with mobility.
Sit Squat
3 sets10 reps60s restBent Leg Side Kick (kneeling)
2 sets10 reps45s restStraight Leg Outer Hip Abductor
2 sets10 reps45s restDiamond Push up (on knees)
2 sets8 reps60s restUnderhand Grip Inverted Back Row
2 sets6 reps75s restHip Lift - Low Back Off Floor
2 sets10 reps60s restBird Dog
2 sets12 reps60s restWorld Greatest Stretch
1 sets0 reps30s restChest and Front of Shoulder Stretch
1 sets0 reps30s restStanding Calf Raise (On a staircase)
2 sets12 reps45s rest
Day 3 — Full-Body Flow & Stability
Beginner
Balanced day for legs, gentle push, core stability, and easy stretches.
Prisoner Squat
3 sets10 reps60s restBodyweight Rear Lunge
2 sets8 reps60s restIsometric Chest Squeeze
2 sets10 reps45s restDead Bug
2 sets12 reps60s restLateral Side Plank (bent leg)
2 sets0 reps45s restPelvic Tilt Into Bridge
2 sets12 reps60s restBodyweight Standing Calf Raise
2 sets12 reps45s restStanding Pelvic Tilt
2 sets10 reps45s restSeated Groin Stretch
1 sets0 reps30s restSphinx
1 sets0 reps30s rest
