Anastasia Nikolskaya Perinatal fitness trainer
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Program

The first trimester program

Keep moving and build a steady habit

The first trimester is a period of adaptation. The body is only just reorganizing, nausea sets in, energy drops, hormones swing. Many women are afraid to move so as not to "do harm" – and that is the main mistake. In a pregnancy without complications, moderate movement lowers the risk of complications and improves sleep and well-being. But the load right now is not "workouts for pregnancy" in the usual sense. It is a gentle base: diaphragmatic breathing, walking at a comfortable pace, Kegels, spine mobility. No records, no jumping, no ab work. The goal is to build a habit, keep moving and not overload a body that is doing an enormous amount of internal work right now. If there is nausea or marked fatigue – train only on the days when you have energy. If your doctor has limited physical activity – we agree it first, then move. The program below is designed for a physiological pregnancy without complications. It does not replace a consultation with an OB-GYN: it only makes sense to start any workouts after their clearance.

weeks 1–13 2 times a week · 20–30 minutes gentle start
What matters most for you now

Keep moving and build a steady habit

Core principles

What we do
  • Calm movement 2 times a week, 20–30 minutes
  • Diaphragmatic breathing and Kegels daily
  • Walking at a comfortable pace – the best activity
  • Gentle mobility for the spine and joints
  • Stretching the neck and shoulders – to release tension
  • Swimming, if there is no nausea and no contraindications
  • Listen to your body: if you have energy, train; if not, rest
What we avoid
  • High-intensity load and HIIT
  • Jumping, running, impact sports
  • Crunches and ab exercises
  • Breath-holding (the Valsalva maneuver)
  • Overheating – a sauna, a steam room, hot yoga
  • Strength records and training to failure

Exercises

The full set of exercises for this phase. Each one comes with an illustration, sets, and steps. Do them under a trainer’s supervision or after agreeing it with your doctor.

№ 01

Diaphragmatic breathing

daily · 5 min
  1. Lying on your side, legs slightly bent, one hand on the ribs, the other on the belly
  2. Breathe in through the nose – the belly and ribs expand, the chest stays still
  3. A long exhale – the pelvic floor gently draws up (lightly, without effort)
Important

Trains the connection between the diaphragm and the pelvic floor. This skill lowers intra-abdominal pressure – the foundation of safety for any load during pregnancy and after.

№ 02

Kegels

3 × 10 daily
  1. Lying down or seated, breathing freely, the glutes and abs relaxed
  2. Slow: squeeze the pelvic floor muscles for 8–10 seconds, then fully relax
  3. Fast: 10 short 1-second contractions
Important

Being able to engage the pelvic floor quickly helps with coughing and sneezing. But the main thing is not to overtrain it: strength without elasticity is useless. Alternate with the reverse Kegel.

№ 03

Reverse Kegel

daily · 5 min
  1. Lying on your back, knees bent, feet on the floor
  2. Inhale – gently open the pelvic floor down and out
  3. Exhale – a neutral position, with no extra squeezing
Important

Being able to relax the pelvic floor is more critical than being able to squeeze it hard. This lowers the risk of tearing in birth and helps you recover more easily after.

№ 04

Cat-cow

2 × 10
  1. On all fours, palms under the shoulders, knees under the hip joints. The back is neutral
  2. Exhale – round the back, the head gently drops down, the pelvis tucks under
  3. Inhale – make a slight arch in the thoracic spine, the head rises forward and up
Important

Builds the skill of a neutral spine and teaches you to move the back without engaging the lower back. Safe before and during pregnancy.

№ 05

Gentle wall squats

2 × 10
  1. The back pressed to the wall, feet hip-width apart
  2. Slowly lower to a comfortable level, no deeper than thighs parallel
  3. Hold for 2 sec and rise
Important

A slow tempo. If the lower belly pulls – we stop.

№ 06

Knee push-ups

3 × 10–12
  1. Get on all fours, palms under the shoulders, knees on the floor. The back straight from the knees to the crown of the head
  2. Exhale – bend the elbows, lower the chest toward the floor. The elbows track along the body
  3. Inhale – push off the floor and return to the starting position
Important

Strengthens the chest muscles and triceps – it will help you hold your posture as the belly grows and carry your baby in your arms. Keep the back straight, do not sag in the lower back.

№ 07

Marching in place

3 × 30 sec
  1. Standing tall, hands on the hips or free at your sides
  2. Lift the knees one at a time to a comfortable height
  3. A calm tempo, even breathing
Important

If you feel dizzy or nauseous – pause, sit down.

№ 08

Hip opener

2 × 1 min
  1. Sit on the floor cross-legged, hands on the knees. Feel that you are sitting on the two sitting bones at the bottom of the pelvis – to do this, roll the pelvis slightly forward
  2. Tilt the torso slightly forward, keeping the lower back straight
  3. Breathe calmly, with each exhale gently relaxing the inner thighs
Important

Good hip mobility makes birth easier – it is worth building up in advance.

№ 09

Child’s pose

2 × 1–2 min
  1. Sitting on the heels, knees spread wide
  2. The torso leans forward, the forehead on the mat, arms extended
  3. Calm breathing, the shoulders relaxed
Important

A resting pose. Suitable with nausea – the chest is not compressed, the head is below the pelvis.

№ 10

Seated neck stretch

2 × 30 sec per side
  1. Sitting tall on a chair, one hand on the thigh
  2. With the other hand, gently tilt the head toward the opposite shoulder
  3. The shoulder you are stretching away from does not lift
Important

Stretch without pain. Sharp movements carry a risk of dizziness.

№ 11

Calf raises

3 × 15
  1. Standing tall, a hand on the back of a chair for balance
  2. Slowly rise onto the toes, hold for 2 sec
  3. Lower smoothly
Important

Prevents swelling and improves venous return. Good in the first trimester.

A week of training

A rough plan you can adjust to how you feel.

4 training days
0 rest days
~20 мин average length
FOCUS strength + cardio + mobility
MON
Mobility and breathing
25 min
  • Warm-up – breathing · 5 min
  • Cat-cow · Hip opener
  • Neck stretch · Child’s pose
See Cat-cow Hip opener Seated neck stretch Child’s pose
THU
Gentle strength
25 min
  • Marching in place · 3 min
  • Gentle wall squats · Knee push-ups
  • Calf raises
See Gentle wall squats Knee push-ups Calf raises Marching in place
DAILY
Kegels and breathing
10 min
  • Diaphragmatic breathing · 5 min
  • Kegels + reverse Kegel
  • Walking 20–30 min as you feel
See Diaphragmatic breathing Kegels Reverse Kegel
AS ABLE
Swimming
20–30 min
  • If there is no nausea and your doctor allows it
  • A calm tempo, no records
  • A pool with warm water, no overheating

Frequently asked questions

Will movement be a miscarriage risk in the first trimester?

In a physiological pregnancy, moderate movement does not raise the risk of miscarriage – this is confirmed by ACOG, the Russian OB-GYN association and Cochrane reviews.

The danger comes not from workouts but from overload:

  • Jumping
  • Straining
  • The Valsalva maneuver

If your doctor has cleared physical activity – the program is built safely.

I never trained before pregnancy. Can I start now?

Yes. The main thing is the right load and a gradual build-up.

What is worth starting with:

  • Diaphragmatic breathing
  • Walking
  • Basic mobility

What is not worth doing from scratch in the first trimester:

  • Strength training
  • Running
What to do with severe nausea?

The only things that make sense to do:

  • Diaphragmatic breathing lying down
  • Kegels lying down
  • Walking in the fresh air – it often improves how you feel

The rest – when the nausea eases.

When to see a doctor firstSevere nausea: you cannot keep water down, you are losing weight. See a doctor first, then move to workouts.

Can I continue the yoga, Pilates or swimming I was already doing?

Yes, if the format is adapted for pregnancy.

  • Swimming – great, with no jumping and no overheating
  • Pilates and yoga – only a "prenatal" format or individual work with a trainer who knows the restrictions

NoteRegular group classes may include unsafe exercises: crunches, backbends, breath-holding.

Related articles

Detailed breakdowns and the medical context for the exercises of this phase.

  1. 01 Training in the first trimester: what is okay and how to start Which workouts are safe in the first trimester of pregnancy – how to start, what to watch for, and when it is better to wait.
  2. 02 Prenatal yoga: safe asanas by trimester and what to avoid Prenatal yoga – which asanas are okay by trimester, what is definitely off the table, how prenatal yoga differs from regular yoga, and how to practise at home safely. Perinatal trainer from Samara.
  3. 03 Varicose veins during pregnancy: exercises, posture, and what to avoid Varicose veins during pregnancy – why they appear, which exercises help, what to avoid, and whether you need compression garments at training. A trainer's perspective without panic.
  4. 04 Jump rope during pregnancy: can you skip and when to stop Can you use a jump rope during pregnancy by trimester. Why skipping is a high-risk activity, what alternatives give the same effect, and when you can return to jump rope after birth.

Save the plan as a PDF or book an intro session

The plan above is a general program for the "First trimester" phase. Working one-on-one with a trainer takes into account your specific features, your schedule and your goals. An intro session – from 1,600 ₽.

PDF Download the plan in one file ↓ Formats & pricing
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Other phases: Before pregnancy · First trimester · Second trimester · Third trimester · Early postpartum · Recovery · After the first year

Information on this site is for educational purposes and does not replace a medical consultation. If you have medical indications, consult your doctor. All training recommendations are applied individually, after assessment.