A guide to exercises to do during each trimester of pregnancy

Despite this, it's not always easy to get into a routine when you're pregnant. Even more, you might feel limited if you don't understand what exercises to do during each trimester of pregnancy. Learning these exercises will help you form a healthy routine you can stick to throughout your pregnancy.

Check out our informative guide to learn more about what exercises to do during each pregnancy trimester.

While exercise is key to pregnancy health, you'll need to talk to your doctor first to ensure you're not facing a high-risk pregnancy or other factors that could limit exercise.

How to exercise safely during pregnancy

You also need to stay hydrated by drinking plenty of water before, during, and after your workout. Be mindful of becoming overheated and wear supportive clothing like belly bands and sports bras.

One of the most essential pregnancy exercises you can do during all three trimesters is cardiovascular exercise. Activities like swimming, walking, jogging, or riding a stationary cycle are great options with every trimester.

If you are already doing intense exercise like running or have a high fitness level, you can usually continue activities at the same level after talking to your doctor.

In addition to cardiovascular activity, first-trimester exercises should target major muscle groups that make it easier for you to go through labor and childbirth.

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These exercises also improve body awareness and prepare you for changes in posture that naturally occur as your baby grows.

For pelvic curls, you'll need to lie on your back with your knees bent, keeping your feet flat on the ground. Your feet should be approximately hip-width apart. Inhale then exhale as you tuck your hips so your spine presses against the floor.

You'll need to keep this tucked position and continue to exhale while rolling through the movements and lifting your spine from the floor one vertebra at a time. You should stop once you reach your shoulder blades and inhale once this movement is complete.

Do 12 to 15 reps at a time and remember a tilt involves the natural curve of your back. Imagining water spilling towards your abdomen as you tilt your pelvis can help.

Doing squats is a great way to strengthen the muscles in your lower body like hamstrings and glutes. Having strong muscles in these areas protects your back later in pregnancy.

To do squats, you'll need to stand in front of the couch, turning your back towards it. Place your feet slightly more than hip-width apart and squat down as if you're going to sit on the couch, but stand back up before your thighs touch.

Pace yourself so you spend five seconds going down and three to four seconds coming back up. Exhale while squatting and inhale while standing. You should aim to do two sets of 15 to 20 squats.

Most women are over first trimester symptoms and feel much calmer and more energetic during the second trimester. This makes it easier to add more to your routine.

Since your uterus is getting bigger during the second trimester, exercising while pregnant requires a bit more care and consideration. You'll need to take care to avoid high-impact activities but can safely continue cardiovascular exercises like walking.

You should also continue with squats and pelvic curls while adding some additional exercises to focus on stability and strength like:

You'll need to stand facing a railing or ledge to place your hands at least shoulder-width apart. Step back so your body is in a standing plank position which puts your back in a straight line.

Bend your arms slowly while lowering your chest towards the ledge or railing. Straighten your arms to return to the starting position.

It's best to do at least two sets of incline push-ups with 10 to 12 repetitions daily.

The second trimester is the time to develop a stretching routine to help with continuing postural changes. Also, as your center of gravity changes, your belly begins to go forward more, shortening the hip flexor muscles.

To do this exercise, you'll need to get into a half-kneeling position on the floor while placing your right knee on the floor and your left foot in front of you. Be sure to place your left foot flat on the floor.

Keep a straight posture and lunge forward on your left foot until you feel a stretch, holding the position for 30 seconds, then repeat twice. Switch sides and repeat the stretch.

The third trimester is a time of slowing down, and you'll certainly start noticing this feeling as the trimester progresses.

To continue a safe pregnancy, you should avoid any exercise that causes you to get off balance. Instead, focus on cardiovascular activities that help with abdominal strength and mobility like:

You can also do push-ups against a wall and bicep curls using light weights. Don't push yourself too much, and simply do as much as your energy allows.

Knowing the exercises to do during each trimester of pregnancy will keep you healthy and active during each pregnancy phase.

Don't hesitate to talk to your doctor if you notice you're having trouble managing an exercise routine due to pain, fatigue, or other symptoms. Remember to take it one day at a time and before you know it, you'll have a daily workout you can stick to.