Training for the 1st trimester of pregnancy inspired by Karina Bacchi –

In pregnancy, the options are not restricted to walking and water aerobics. Physical educator Alexandre Alves, from the FitMommy studio, in São Paulo, created a specific workout for the 1st trimester of pregnancy.

I got pregnant: am I allowed to exercise?
It depends on your obstetrician’s assessment, which should consider cardiac and respiratory restrictions, risk of pre-eclampsia or bleeding. “During pregnancy, it’s not the time to start being active if you’ve always been sedentary or looking for performance in the sport you practice”, points out Tathiana.

Read more: Can pregnant women do physical activity?

Think about the previous three months: Did you already attend swimming lessons? Continue with the workout without overdoing the intensity. Sit-ups are prohibited because they increase internal pressure, as are breath-holding exercises (which decrease blood flow). Some experts also veto running – not because it is related to a higher risk of miscarriage, but because it overloads the pelvic floor, which supports the weight of the uterus.

Tip: those who don’t want to lose pace can take advantage of deep running, a class in which you run inside the pool with a floating belt. “But always keep yourself well hydrated and look for well ventilated places for training”, advises Tathiana.

1st trimester

Your mood is not what it used to be and you feel very tired. At the stage of attaching the embryo to the cervix, avoid any impact exercises.

1. Inverted Crucifix

– (Nino Andrés/)

Stand with your feet shoulder-width apart and hold a rubber band with both hands at shoulder height. Open it
and close your arms with semi-flexed elbows. 3 x 15 reps

Read more: Active pregnant: the recommended exercises

2. Sit on the bench

– (Nino Andrés/)

With your legs shoulder-width apart, sit on a knee-high bench and stand up. Make the controlled movement, fitting the butt back. 3 x 12 reps

3. Plank

– (Nino Andrés/)

Support your forearms on the ground with your elbows in line with your shoulders. Keep the spine aligned. 3 x 30 seconds

Read more: Pregnancy and exercise combine? They prove it!

4. Dumbbell sumo squats

– (Nino Andrés/)

Place your legs shoulder-width apart and point your feet out. Holding a dumbbell in front of your groin, squat down to 90°. 3 x 10 reps

5. Paddling with an elastic band

– (Nino Andrés/)

Attach the elastic band at chest height and hold each strap with one hand. Bend your arms, keeping your elbows open, until your hands are close to your chest. 3 x 12 reps

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