First Trimester Fitness
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- Опубликовано: 7 июл 2024
- A simple fitness plan for women in their first trimester. As always, check with your healthcare provider before starting this or any other exercise program, and STOP if anything is painful!
Questions about fitness and/or yoga during pregnancy? www.vibrantpelvichealth.com/b...
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MEDICAL DISCLAIMER:
Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. Stop if you experience faintness, dizziness, pain, or shortness of breath.
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: ptl.womenshealthapta.org/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illnesses such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!
For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor
Updated version of this video! ruclips.net/video/sWhpb3_82ps/видео.html
Great! Thanks for watching --- glad you enjoyed!
Good! So glad you can hear it on your computer! Take care and thanks for watching. :)
You're welcome! More videos coming. :)
YES --- these gentle core strengthening exercises are absolutely safe for healthy women in the first trimester of pregnancy. Maintaining lower abdominal strength is perfectly safe --- and actually very important --- during pregnancy as long as you are balancing it with plenty of stretching, relaxation, and deep breathing. Maintaining strong (yet flexible) core muscles will help prevent or decrease back pain, and will strengthen the muscles you need during labor.
Thank you! This is my second pregnancy (I found out yesterday!!!!). I did yoga and prenatal exercises throughout my whole first pregnancy and everything went well. Thank God!
Blessings to you!
These exercises would be safe to do 3-4 times per week along with 20-30 minutes of walking, swimming, or some other type of gentle cardiovascular activity 4-5 times per week. EASE INTO IT and listen to your body. If you're not feeling well, feel free to take a day off and rest. You don't want to significantly "ramp up" or intensify your exercise training during pregnancy, but the exercises in this video are gentle and safe for most women. If you have specific questions, ask your doctor.
this video is really cool, you make the whole exercise fun and relax. I am in my 9 weeks now and will start exercise to keep my body tone. this is so far the best workout video I have found. Thank you for sharing. :)
Just what I was looking for. Thank you!
Thank you! It felt awesome!
I can hear...thanks for the vid....very helpful..
Hi Sara,
It is generally recommended that women don't significantly "ramp up" or intensify their exercise training during pregnancy. However, the exercises in this video are gentle and safe for most women. If you are currently in your first trimester and you don't have any medical complications, you'll probably be okay if you take it easy and listen to your body. If you have any specific questions, ask your doctor. And of course, if anything hurts or feels uncomfortable, don't do it!
Just found out I'm pregnant and I love a workout but obviously worried because of the baby but coming across your video I can still feel like I've worked out and feel safe doing it too. Definitely saved this video. Thanks.
Kelly Loveridge You're welcome, and congrats on your pregnancy!
Thank you, this was awesome!
Great video, very helpful thank you
Finaly i found a video that's so eady to understand what are they use for and how to do it properly.
Very good video
Thanks
Glad it was helpful!
I am 10 weeks and I wondered what was an appropriate amount of time to spend doing these exercises?
Just found out I'm pregnant with my second child and started to do the prenatal yoga again. Hopefully I can continue with your videos until the end. So far I like what I see.
Jennifer Trujillo Congratulations, and thanks for watching!
You make it look so easy..!! nice video!
Thank you very much for this video i watch it once a day to keep my body strong im 13 weeks pregnant i will continue doing this program and adding to it untill i give birth thank you again
Wonderful! So glad it's helpful for you. You might also enjoy this video for pregnancy: ruclips.net/video/nfhiuLELwSY/видео.html
Love this video!
Aw, thank you! This is a really old one, but the moves are still great!
hello mam, my wife having second pregnancy, firat one ia scesserion, she weights 85 kg, is it safe to do these exercises?
Thanks for the video. Is there a particular time these should be done - morning, noon or evening? How long before and after these exercises should one eat? Can i do them even if I am nauseous?
Hey there! First, nothing can make labor "easy" (!!!) but taking the time to exercise during pregnancy can make labor easier. :) I didn't mean to mis-speak!
And YES, regardless of what type of delivery you end up completing (vaginal delivery or c-section) it is ideal to safely and gently exercise during pregnancy. Talk to your doctor if you have any additional questions...
Also, check out my "post c-section fitness" video (on my channel) if you end up with a c-section.
I hope that helps!!!
Tiah --- I'm sorry! I've considered taking the video down because so many people are having a hard time hearing it.
Try turning the volume all the way up on RUclips AND on your computer.
Take care :)
Love this video..please don’t take it down
Hi Lalitha! You can certainly try these exercises if you're experiencing morning sickness, but if you feel WORSE then I encourage you to stop. Always listen to your body. The exercises in the video can be done any time of day. Do them when you're feeling best - the most energetic (and the least nauseous!) - so that you can get the most out of them. Experiment with food... You may feel better eating something light 10-15 minutes before, or you may feel better eating after. Everyone is different!
Hey there! It should be fine for you to do this routine every day. Just be careful and listen to your body. If you have any pain or discomfort, stop! Talk to your doctor if you have specific concerns related to your pregnancy.
I'm sorry, glitzygirl --- unfortunately our "recording equipment" is an iPhone! Not the best sound quality, I know! Just turn the volume way up on your computer. ;)
Hi there, I was wondering, if I haven't been exercising before I became pregnant, is it all right if I follow the exercises for first trimester?
namrata --- so glad you liked the video! Congrats on your pregnancy. Exercise is nothing to be scared of when you're pregnant, as long as you take it slow and listen to your body. Take care!
Does it strengthen your pelvic floor muscles?
t/y miss lady i wish it was through all timesters i am overweight and preggers hopeing to be healthy and preggers
Aarthi --- I am not able to provide medical advice so if you have concerns about whether these exercises are appropriate for YOU and your specific medical history, I encourage you to ask your healthcare provider.
That being said, the exercises in this video are safe for healthy women in their first trimester. Just be sure to STOP if anything feels uncomfortable or painful! Congratulations on your pregnancy :)
I did the bird dog in my pregnancy. Great exercise for your core.
is it ok if i do it every day????
1. Monitor fatigue levels - got it
2. Monitor how body feels, but be consistent in strength training program - sounds simple
First exercise. the Bird Dog- suck in bellybutton
Second exercise. Bridge- lift vertebrae one at a time- pulse glutes
Third exercise. Side plank- elbow directly under shoulder - pulse
Fourth exercise. Forward plank
Fifth. Mountain climber plank
(All exercises are meant to be for early in the first trimester)
Child’s pose- good resting pose - separate knees to allow room for belly
6th- deep squat- with kegels (squeeze and hold pelvic floor for 5 seconds)
Stretch - low hip lunge- deep hip flexor stretch , can also put arms over head- then switch sides- arms over head
Mermaid stretch -
Then hamstring stretch.
I’ll do this with my girlfriend tomorrow ! Thank you !
As u told in ur video that excercise makes labour easy but I want to ask is it gud for c-section mothers?I thnk this time too I have to go through c-section.pls reply.
I'm sorry Bella --- I'm not sure what's going on! I just checked and my sound is working...
hi love your video... my question is if I was on a rest for 2mo before finding out I was pregnant due to me hurting my hip flex and not starting back until I'm in my 11th week would I be ok to jump back in.. before the last 4 and half months I was very active.
Hmmmm... That's a tough one! Since you were active prior to your injury, it would probably be fine to SLOWLY work back into a fitness program, but I can't say for certain without seeing you in person. Talk to your healthcare provider if you feel unsure!
There was an ad that popped up in the middle of the video
Hi, how many days a week do you recommend to exercise? Thank you
I'm curious if this would be your first baby or second. I thought strain can cause miscarriages
Hi m trying for a baby is it good to do cardio exercise while m trying I mean jumping jacks and jump rope ??
Merrynibby Merrynibby Hey there! Everyone is different, so I can't give you personalized advice. But that being said, it's a GREAT idea to stay fit and active with cardio exercises before pregnancy (i.e. while trying for a baby). Good luck!
Hey ! M 12 weeks pregnant now .thank GOD after a year .can I do these exercises now ?
+Merrynibby Merrynibby Congratulations! As long as you've been exercising regularly up until this point (i.e. pre-pregnancy) you should be fine. However, I can't give individualized advice over the Internet, so if you have specific questions or concerns talk to your doc. If you do the exercises (which are designed for women in the first trimester, like you) then just stop if anything feels uncomfortable. And go on lots of gentle walks... those are always safe, and one of the best things mamas-to-be can do!
+FemFusion Fitness LLC thanks for your reply x I will go for the gentle walks x
Hey
m Nupur Maheshwari
This is my 2nd month or pregnancy can I do this exercise ???? It’s not harm for my baby or in future months???
Hi.. thanks for the video.. its very helpful..
I am in my 8th week of pregnancy.. I was going to zumba and yoga classes until 3 weeks ago.. I was not sure what exercises/yoga would be safe at this time.. so I stopped.
please advise for how many more weeks I can do these 'First trimester yoga' that routines you showed.
Congratulations on your pregnancy! It sounds like you were active before becoming pregnant (zumba and yoga), which is great. Your prior level of fitness will provide you with a strong starting point! You should be able to continue my first trimester video until 13-14 weeks. At that point, you can begin my 2nd trimester video. Just search "RUclips FemFusion Second Trimester Fitness" and you'll be able to find it!
I didn't. Work out before my pregnancy and I'm 12 weeks now is it to late to start what is healthy For me to do as. Far as a work out
Hi Alicia! Definitely talk to your doctor to determine your personal level of readiness to begin a fitness program (if you weren't working out before pregnancy). Good luck!
hello, I've been doing Hot yoga, but now I'll be going through an embryo transfer. my doctor said to do whatever makes me happy but not HOT yoga. so my question is how soon after an embryo transfer can I do yoga? I really like vinyasa. And are there any no no poses?
+Julieann Fasoulaki I'm really sorry, but I don't have an answer for this question. I would imagine that you'll want to avoid twisting poses, but other than that, I'm not sure. I am a yoga practitioner, but not a yoga expert. Good luck!
Is this really safe? Because my doctor told me not to do any exercise that has to do with lower abdominal exercise.
Are you sure about plank in the firat trimester? My doc said not to stress your stomach!
Great question! This really depends on the individual. If you were doing planks (and other core work) prior to pregnancy, then you should be okay during the first trimester; however, I would avoid planks after that. When the baby grows and really begins "showing," planks will be too stressful on the anterior abdominal wall. All that being said, I have to admit that this is an old video (I made it in 2012) and my exercise and instruction style has changed A LOT since I made it. I probably wouldn't focus so heavily on planks right now. :) So just to be perfectly clear: if you went into pregnancy strong, and you're still in the early stages, then a few planks should be okay, but there are other great core fitness alternatives that might be even BETTER. And if you don't feel comfortable doing planks, then please DO NOT. Always listen to your body. You might enjoy this post from my blog about prenatal fitness and yoga precautions: femfusionfitness.com/prenatal-fitness-yoga-precautions/
All excersise how much times do in one day
It totally depends on the person! I encourage you to move to the point where you feel muscle fatigue, but not past that point. Always listen to your body, especially when you're pregnant!
Looks like this exercise would narrow the pelvis instead of training it to widen and stretch
Really wanted to do this exercise but the volume is so low it's like a whisper. All of my speakers are up as loud as they can go.
I'm almost 12 weeks with a incompetent cervix do you think I can still do this.
I can't provide medical advice in this setting, but I will say this is a gentle core fitness routine. If you try it, just listen to your body and STOP of anything feels uncomfortable or not right in your body!
this video is really awesome. This is my second pregnancy and I have a history of abortion coud i do this yoga, is it safe?
Hey girl, I also relate to having an abortion. But this time I’m keeping it. How’s things x
Hmm, I heard that plank is not recommended for pregnant, especially on the 1st trimester...
can i do it if im barrly goin to be 4 weeks?
+Erika Torres It should be fine for you! But if you have any specific concerns or questions, be sure to talk to your doctor.
Ok than you for responding 😊
I m trying to get pregnant is it safe to do this in first month
Yes, this should be fine but if you have any questions or concerns, please talk with your doctor/midwife!
Im pregnant with twins..... Is this something I can do?
If you were exercising before pregnancy, and if you're still in your first trimester then it should be safe. But talk to your doc if you have any concerns, and always listen to your body!
im like 11 weeks is it to late to start this???
No! Not at all. Enjoy!
I might try it but im already showing and I cant move like I could back when I was working out last year (id gotten pregnant and lost it and haven't gotten motivated to workout since)
Its not safe i cannot take any risk. Because doctor said me you drive your car very slowly and don't pick the heavy weight dont move too much in first trimester.
New 2nd and 3rd Trimester Fitness, as well! ruclips.net/video/BZ3mVWXtsSg/видео.html
I was really enjoying this workout... until you said " your pelvic floor muscles are going to be stretched to the max during this pregnancy ", then my stomach turned and I lost all desire to workout!!! Please be aware of your language... I can't watch this video every day now and do it because you would subconsciously be putting into my head that my body is going to be under strain, instead of doing what it is designed to do.... the power of the mind is great. Please use empowering and uplifting and positive language, we will all be birthing and we need all of the best vibes we can get! - mom of 3, soon to be 4
+Carol Myhill I'm sorry my words had that effect on you. Of course, it was completely unintentional. Have a beautiful pregnancy and birth with baby number four.
Yet another fool holding other people responsible for their feelings.
😒🙄😒 🤦
Carol Myhill it's not her fault that you feel like that! she's just stating facts and other people shouldn't silence themselves just for you
Good! So glad you can hear it on your computer! Take care and thanks for watching. :)
Good! So glad you can hear it on your computer! Take care and thanks for watching. :)