Pregnancy exercises for 1st and 2nd trimester

Pregnancy exercises for 1st and 2nd trimester
June 27, 2017 Sophie Wishart

Use these fun cardio moves in your early pregnancy workouts! Enjoy a safe pregnancy exercise routine as well as an all over fit pregnancy

Cardio exercise in pregnancy is so important for keeping your heart and lungs fit and healthy. Ideally, aim for at least half an hour of cardio five days a week. You might find it easier to aim for longer sessions (45 mins to an hour) on just three or four days but try and find a routine that works for you and stick with it – you’ll feel so much better for making the effort! Aim to do each exercise for one minute and go through the whole routine twice – or do two minutes of each exercise and do the whole routine once. Or choose five exercises and do each one for three minutes twice.
Make sure you warm up before starting this or any pregnancy workout! Combine these cardio moves with pregnancy exercises to target your core,arms and legs for a healthy, fit pregnancy!

Jumping Jacks

Early pregnancy exercise cardio

Start by standing with your feet together and arms at your sides, tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back.
Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head.
Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides.

Skip on the spot

Early pregnancy exercise cardio skipping

Think back to your days on the playground Mammas; the rope is optional though!
Hop from one foot to the other, keeping your jumps high and your feet as close together as possible. A great easy cardio option that helps tone you bum and legs too!

Knees up jogging


​Jogging on the spot is a great cardio move for your pregnancy workout, remember to keep your knees up high and your arms strong. If it helps, imagine that you are going to touch your knee to your elbow every time you lift up your leg. Follow this with lunges now that your legs are nicely warmed up and include weights to tone your arms! Don’t forget to warm up!

Heels to bottom jog

Early pregnancy exercise leg tone cardio
1. Begin with your feet apart; just a little more than shoulder-width and your arms out at right angles to your body, like in the position shown.
2. Lift one leg off the ground briefly and touch your heel to your bottom. Do this alternately with each leg.
3. Once you have a rhythm, then bring in your arms. Bring your arms close to your body, as if you were going to give yourself a hug, each time you lift a leg off the ground. Remember to keep them strong though!

Low side to side lunge

Early pregnancy exercise cardio bum tone

1. Begin with your feet apart; just a little more than shoulder-width and face forwards.
2. Dip down low and curl you arms upwards, as if you were lifting weights as you transfer your weight to one side of your body.
3. Alternate and repeat
This is a great pregnancy and post pregnancy exercise for toning your arms and your legs!

High jump hops

Early pregnancy exercise cardio leg work

1. Begin with your feet flat on the ground, shoulder width apart and with your hands on your hips. Lift one leg off the ground and jump as high as you can eight times.
2. Now repeat, lift second leg off the ground

High kick forward

Early pregnancy exercise arm and leg tone
1. Begin with your feet flat on the ground and shoulder width apart. Kick one leg outwards, as high as you can.
2. Whilst doing this punch out the opposite arm. Remember to keep those arms strong!

Jump Twist


1. Begin with your feet together, facing forwards. Stretch your arms out wide, then bend them inwards so that your fists are in front of your chest. Hold them in this position.
2. Jump, but as you do so twist your body so that your toes face the opposite way to your arms. Try to keep your face and torso facing as forwards as possible.

Step forward, lunge back


1. Begin with your feet flat on the ground and shoulder width apart. Step forwards keeping your knees bent, so that you are in a slight squatting position.
3. As you do this, with each step bring your arm forwards so that you are now holding the weights in front of your chest.
4. Hold this position then jump backwards, returning to your starting position.

Back lunges

1. Begin with your feet flat on the ground and shoulder width apart. Step one foot backwards, so that you are in a lunging position without moving forwards.
2. As you step backwards, punch out your arm.
4. Then bring your foot forwards, so that it is next to your other foot and you have returned to your starting position. Whilst doing this, return your arms to their starting position also.

Spotty Dogs

Early pregnancy exercise cardio for legs and bum

1. Begin in the position shown; with your right foot behind the other and your left arm being raised.
2. Then jump to change this position so that the position is switched; your left foot should now be behind your right, with your right arm now being raised instead of your left.

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