Welcome to your first trimester pregnancy workout – the carefully crafted routine designed to strengthen your core and pelvic floor safely during early pregnancy. Whether you're newly pregnant or just beginning your fitness journey during pregnancy, this guided prenatal workout is ideal for helping you feel strong, connected, and supported as your body begins to change. This video is part of the “Core Trimester” series, and is specifically designed for women in their first trimester looking for safe, effective, and supportive movement. These pregnancy-safe exercises will help prepare your body for the next 9 months by targeting the deep core muscles, improving pelvic floor function, and boosting mobility and stability — all essential for a strong and empowered pregnancy. 👉 What to Expect in This Video: ✨ WARM-UP (Safe prenatal mobility) We begin with gentle, intentional movement to awaken your breath and connect to your deep core and pelvic floor: Diaphragmatic Breathing – Activate your breath and core connection Cat Cow – Mobilize the spine and create space Pigeon Rockbacks – Open the hips with gentle movement Abductor Rockbacks – Strengthen and mobilize the outer hips Heel Sit Thoracic Rotation – Improve spinal rotation and posture ✨ WORKOUT (Safe core & pelvic floor strength) This first trimester workout includes a series of low-impact, pregnancy-safe core exercises designed to stabilize your pelvis, strengthen your glutes, and engage your deep abdominal muscles: Glute Bridge – Activate the glutes and gently lift the hips Elevated Deep Squat – Build lower body strength and pelvic mobility Backwards Plank – Safely strengthen the posterior chain Glute Bridge Pulldown – Add breath and resistance to bridge work Bird Dog – Improve balance and core coordination Bear Crawl – Engage the deep core in a functional crawling pattern ✨ COOL DOWN (Release and restore) We end with soothing stretches and calming breath work to help you feel relaxed and reconnected: Child’s Pose (with and without elevation) – Gently stretch the back and hips Child’s Pose Rotation (with and without elevation) – Open the side body and improve thoracic mobility This is the week 3 workout in your Core Trimester program. Incorporate this session into your weekly pregnancy fitness routine to feel stronger, more connected, and confident in your body. 🧘♀️ All movements are designed with your changing body in mind — no crunches, no unsafe pressure on the belly, and all exercises encourage pelvic floor awareness, functional strength, and mindful movement. ✅ Perfect for: Women in their first trimester of pregnancy Safe prenatal core workouts Strengthening the pelvic floor Building a foundation for labor and postpartum recovery
Video Duration: 09:30
Welcome to your first trimester pregnancy workout – the carefully crafted routine designed to strengthen your core and pelvic floor safely during early pregnancy. Whether you're newly pregnant or just beginning your fitness journey during pregnancy, this guided prenatal workout is ideal for helping you feel strong, connected, and supported as your body begins to change. This video is part of the “Core Trimester” series, and is specifically designed for women in their first trimester looking for safe, effective, and supportive movement. These pregnancy-safe exercises will help prepare your body for the next 9 months by targeting the deep core muscles, improving pelvic floor function, and boosting mobility and stability — all essential for a strong and empowered pregnancy. 👉 What to Expect in This Video: ✨ WARM-UP (Safe prenatal mobility) We begin with gentle, intentional movement to awaken your breath and connect to your deep core and pelvic floor: Diaphragmatic Breathing – Activate your breath and core connection Cat Cow – Mobilize the spine and create space Pigeon Rockbacks – Open the hips with gentle movement Abductor Rockbacks – Strengthen and mobilize the outer hips Heel Sit Thoracic Rotation – Improve spinal rotation and posture ✨ WORKOUT (Safe core & pelvic floor strength) This first trimester workout includes a series of low-impact, pregnancy-safe core exercises designed to stabilize your pelvis, strengthen your glutes, and engage your deep abdominal muscles: Glute Bridge – Activate the glutes and gently lift the hips Elevated Deep Squat – Build lower body strength and pelvic mobility Backwards Plank – Safely strengthen the posterior chain Glute Bridge Pulldown – Add breath and resistance to bridge work Bird Dog – Improve balance and core coordination Bear Crawl – Engage the deep core in a functional crawling pattern ✨ COOL DOWN (Release and restore) We end with soothing stretches and calming breath work to help you feel relaxed and reconnected: Child’s Pose (with and without elevation) – Gently stretch the back and hips Child’s Pose Rotation (with and without elevation) – Open the side body and improve thoracic mobility This is the week 3 workout in your Core Trimester program. Incorporate this session into your weekly pregnancy fitness routine to feel stronger, more connected, and confident in your body. 🧘♀️ All movements are designed with your changing body in mind — no crunches, no unsafe pressure on the belly, and all exercises encourage pelvic floor awareness, functional strength, and mindful movement. ✅ Perfect for: Women in their first trimester of pregnancy Safe prenatal core workouts Strengthening the pelvic floor Building a foundation for labor and postpartum recovery