Exercise During Pregnancy: Your 1st, 2nd and 3rd trimester

There is often some uncertainty around what exercises are safe to do from the start of your pregnancy right until the end, so we got together with our pregnancy experts to find out what’s safe for you and baby to do during your 1st, 2nd and 3rd trimester! If you want to ask us any questions, or if you’re uncertain about what you can do, then please just Tweet us at @mamamio.

1st Trimester

Normally during your first 12 or so weeks of pregnancy you can continue any exercise routines or regimes that you were doing before! If you were a runner, continue running…if you were a swimmer, continue swimming – this will all help when you come to give birth.

Top tip: Try to plan your exercise at the time of day where you feel less nauseous (if ever)!

Specific stretches and toning exercises

I’m a little teapot!  Stand with your feet shoulder width apart, and your right arm bent behind your head. Next, reach down as far as you can to the left side of your ankle and repeat twelve times. Swap arms and repeat another twelve! Not only will this help you stretch out and exercise, but you’ll be an expert ‘I’m a Little Teapot’ instructor when your little one is born!

Squats! Place a chair in front of you, or make sure you’re by a counter top. Do 2 sets of 10 squats, with a one minute break in between.

Plank kicks! Position yourself on the floor, resting on 2 elbows and both knees. Carefully pick one knee off the ground and kick it slowly behind you, raising your foot high in to the air. Do it ten times and swap legs!

In addition to these stretches, try and make sure you’re walking at least 1 mile a day (set a time target to pick up the speed)!

Best product for this trimester: The Mama Mio Pregnancy Essential Kit, with all your 1st Trimester must-haves!

2nd Trimester

Top Tip: Make sure, in your second trimester, that you move away from abdominal exercises or the ‘I’m a Little Teapot’ routine we explained above. Begin to focus purely on your arms, thighs and bum!

Try the Butterfly! Grab hold of your dumbbells, or a couple of tins of beans and lie down on your back. Lay your arms flat and outwards eitherside, then raise them, keeping them wide. Repeat this 10 times.

The Extended Squat! Place a chair in front of you, or exercise near a counter top – and put one foot slightly ahead of the other, shoulder width apart. This is a mid-way between a squat and a lunge. Squat 10 times and repeat when you’ve swapped legs!

Best product for this trimester: Tummy Rub Butter – Help protect your tummy (and boobs, hips and thighs) from pregnancy stretch marks with our super-elasticising Omega-packed blend of organic oils in an organic Shea Butter base.

3rd Trimester

Top Tip: Continue to make sure you’re doing some cardio every day, walking one mile and extend the time period you set yourself e.g. 30 minutes or 40 minutes.

NO Squats rather than squatting, try carefully walking up stairs if you can. Don’t push yourself though, this is our key message for 3rd Trimester.

Don’t put you or your baby at risk during this trimester, if you fancy doing something little then stand on your tip toes for 5 seconds and carefully return to standing flat footed. Repeat 10 times to stretch your calves out!

Best product for this trimester: Lucky Legs Cooling Leg Gel Soothe your tired legs and swollen feed, and keep them energised with this cooling gel packed with oils and refreshing spearmint. 

You can pick up a FREE Fullsized Lucky Legs with your order over £50 today, so why not treat yourself or someone special? It works well as a cooling gel for tired muscles too, perfect for your 1st Trimester!

We hope these tips will help you exercise safely and happily during each trimester – make sure you share your tips with other mum’s around the world by tagging @mamamioskincare on Facebook or Instagram and @mamamio on Twitter.

We’re currently sharing a 30 day yoga challenge with all our customers and followers on our social media channels, to take a peek and join in by using the hashtag #MamaMotivation!

Annie Buckley

Annie Buckley

Writer and expert