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First Trimester (weeks 0-12) Congratulations on your impending arrival, this is a very exciting time for all concerned. If you were active before you became pregnant you can continue to be active as long as you’re not developing any aches and pains. Always remember to listen to your body and respond appropriately. This will usually mean, take a break if you feel overly tired or fatigued. Pregnancy is not the time to improve your fitness but to maintain the level of fitness you had achieved prior to pregnancy. Note if you were inactive prior to this pregnancy you can begin a walking program and progress to a walk-jog program as fitness and endurance increases. Stationary cycle, pool running or swimming and other non-weight bearing activities can be used as well. Try to be active at least 4 to 5 days per week. Since you are still able to be comfortably on your back this is a good time to work on core strength in the supine (lying on back) position. Throughout your pregnancy be sure you don’t overheat, don’t get exhausted or overtired, don’t get dehydrated, and don’t over train. Both of our books include guidelines and exercises for the first trimester.
Second Trimester (weeks 13-27) By now you are getting used to the idea of being pregnant and hopefully all the unpleasant side affects have settled down. If you have been exercising regularly keep it up consistency is the key to reaping the benefits of exercising while pregnant. By now the fetus is large enough to put pressure on your vena cava (vein bringing blood back to your heart) so you should limit time spent on your back to 30secs. This means that you can no longer do the traditional sit-ups you did in the first trimester or other work on your back, instead you need to change to an incline or side-lying position. Remember, don't overheat, don't get exhausted or overtired, don't dehydrate, and don't over-train.
Third Trimester (weeks 28-delivery) You are more than half way there now and hopefully all is going well. You should try to be consistent with your workouts and try and keep up both the frequency and intensity. Listen to your body very closely during this trimester to avoid turning minor aches and pains into injuries. Since it is much easier to over heat in the third trimester, ensure proper exercise environment, clothing and hydration. Again you should not be exercising on your back for more than 30secs. Continuing to exercise throughout your pregnancy will give you the strength and stamina you need for delivery, caring for your newborn and carrying out your normal activities of daily and nightly living. Remember as always don’t overheat, don’t get exhausted or overtired, don’t dehydrate, and don’t over train.

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