3-Plan pregnancy exercises

Below are some exercises from the 3-Plan for Trimester 1. If you like what you see, buy the book – there are tons more for each stage of your pregnancy and postnatal recovery.

You can download these 10 minute workout plans for each trimester of pregnancy as a PDF. Might be handy to have once you have looked at the photos and are great little 10 minute standalone exercise routines for each trimester.

How you might be feeling

Although you won’t look especially different in trimester 1, you’ll be feeling very different! During the first three months of pregnancy the chances are you will feel pretty shattered. In addition to tiredness you may feel sick and be suffering from heartburn, constipation and achy boobs. You might also feel as though you are spending a lot of time on the loo and be quite windy – thhrrrruummp!

Remember; doing some activity may help ease some of these early symptoms, so do your best to stick to your exercise plan. Exercise can actually give you more energy! You are not limited by your body shape in this first trimester, so try to continue exercising if you enjoy it. Try some outdoor or new activities to give your exercise plan a real boost. This is the start of the rest of your life, so try and enjoy it! What better time to improve your health and fitness than on your journey into motherhood?

Trimester 1 safety

You can still do more or less what you were doing before you became pregnant, just use your common sense – nothing very high intensity or dangerous. If you are completely new to exercise, start by walking and swimming, starting some gentle resistance training in Trimester 2.

Exercise examples

Trimester 1: For legs and bum: Squat and rotate

Trimester 1: For upper body: Upright row

Trimester 1: For abs and back: Abdominal hollowing on all-fours

Below are some exercises from the 3-Plan for Trimester 2. If you like what you see,buy the book – there are tons more for each stage of your pregnancy and postnatal recovery.

You can download these 10 minute workout plans for each trimester of pregnancy as a PDF. Might be handy to have once you have looked at the photos and are great little 10 minute standalone exercise routines for each trimester.

How you might be feeling

You might be feeling any number of things during Trimester 2. You may be full of energy or still suffering from the ravages of morning sickness. Now that you have had your 12-week scan you can be sure that everything is OK (a huge relief!) and confidently get stuck into the 3-Plan – even if you haven’t exercised before. Just remember to go at your own pace and listen to your body. You may feel the baby moving or even get some practice contractions in the latter part of this trimester. You may notice a line appearing on your tum; this is called the linea nigra and it fades after your baby is born. You might also have more bad wind, piles and varicose veins – oh the glamour! You are going to start looking pregnant sometime soon, if you don’t already. You might become a bit light-headed getting up and down, so take your time with transitions. Make the most of this time before your bump gets bigger and remember to try and enjoy every step of your pregnancy. Exercise will continue to make you feel good, strong and energised, so keep it up.

Trimester 2 safety

Avoid sit-ups, twisting too much, fancy footwork, lying on your back or front for too long and anything unbalanced. Most activities are still fine as long as you start to moderate the frequency and intensity.

Exercise examples

Trimester 2: For legs and bum: Leg lift on all-fours

Trimester 2: For upper body: Standing narrow bent over row

Trimester 2: For abs and back: Standing ab squeeze

Below are some exercises from the 3-Plan for Trimester 3. If you like what you see, buy the book – there are tons more for each stage of your pregnancy and postnatal recovery.

You can download these 10 minute workout plans for each trimester of pregnancy as a PDF. Might be handy to have once you have looked at the photos and are great little 10 minute standalone exercise routines for each trimester.

How you might be feeling

Chances are you’ll have a pretty impressive bump by now! You will probably get out of breath and tired at times and may well have some pregnancy related aches and pains as your body changes to accommodate your growing baby. You may find you are going to the loo a lot and getting practice contractions. Your exercise plan matters more than ever now – keep your muscles, joints and circulation as healthy as possible for both you and your baby. As crazy as it sounds, doing your 3-Plan exercises and some moderate cardio activity a few times a week will give you more energy than if you do nothing at all! If you miss a session, don’t give yourself a hard time; just stick to doing what you can as regularly as possible. Remember, not long to go now until the big day and you need your body to be in tip-top condition – one of the most physically demanding things it will ever go through. All your hard work will make you much more able to deal with the birth. Enjoy these last few weeks! Your baby will soon be here.

Trimester 3 safety

Be mindful of your growing bump and changing body. Don’t transition too quickly and keep moves slow and controlled. Perhaps think about choosing low-impact alternatives for your cardio sessions. Don’t stop exercising, though, otherwise those hard-earned benefits to you and your baby will be lost.

Exercise examples

Trimester 3: For legs and bum: Side lying leg lift and inner thigh squeeze

Trimester 3: For upper body: Standing tricep push back

Trimester 3: For abs and back: Seated chest press and ab hold

Choose another trimester.