Modifications Guide for Pregnancy by Trimester

I know what it’s like to feel frustrated with the traditional prenatal workouts. You want to challenge yourself and feel the burn - but you aren’t sure if certain exercises are safe. I’m excited to tell you that it IS possible to have a challenging fitness routine that is SAFE for you and your baby!

I’ve spent 5+ years and 3 pregnancies learning what is safe AND effective and I am going to share exactly that with you!

How to have a Fit Pregnancy:

The most important piece is consistency. Choosing movement and making healthy food choices on a regular basis is the simplest way to stay strong and fit during pregnancy. Most importantly, drop any expectations of perfection and listen to your body! Some days you will feel like you have all the energy in the world and will be able to make healthy meals and complete a full workout. Other days, your body will just be requesting REST and that is okay!

Modifications by Trimester:

First Trimester (Weeks 1-12): Generally you do not need to use any modifications during your first trimester. Unless you are experiencing pain or your doctor suggests otherwise, you should continue your regular fitness routine. 

If morning sickness, fatigue, or other pregnancy symptoms prevent you from working out, don't stress!! You aren’t alone and it will get better! Focus on taking care of yourself. Some weeks I would only workout once or twice for 10-15 minutes. Some days I would just go for a walk. What’s important is that you listen to your body and take care of yourself!

Second Trimester (Weeks 13-26): During your second trimester you will want to start using modifications due to internal and external changes in your body. Your uterus is growing and moving up causing more stress on your core. For a full list of modifications, download my FREE Pregnancy Starter Kit! 

Third Trimester (Weeks 27-40+): Exercise isn’t always easy in your third trimester, but it’s so worth it! Listen to your body as your belly grows. You may have to make more modifications from week to week.

Exercising during pregnancy is unique to each mama, but I’m here to encourage you that you can have fun and challenge yourself! 

Don’t forget to download my FREE Pregnancy Starter Kit for full modifications, education on core during pregnancy and visuals!

xo, Kim

I want to publicize that I am not a medical professional. Always consult with your doctor before starting a new fitness routine.

I am a fitness lover & Prenatal/Postnatal Specialist who enjoys reading, learning, researching and trying new fitness techniques to improve my health. I take what I learn and share it with others who also want to have more energy, get strong and feel amazing! One of the biggest things I have learned is there is no one method that will work for everyone. We are all so different and it’s important to figure out what works for YOU! Visit my Programs page to learn more about the different fitness programs I offer for each stage of motherhood!