Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
First Trimester Pregnancy Exercise
Safe physio-led online exercise program for First Trimester Pregnancy
Many women feel nervous about exercising in the first trimester, but evidence consistently shows that safe prenatal exercise does not increase miscarriage risk (Davenport et al., 2019). In fact, women who maintain higher levels of physical activity often experience better perinatal outcomes (Watkins et al., 2024).
Regular movement in early pregnancy supports both mother and baby. Benefits include improved maternal well-being, reduced risk of gestational diabetes, healthier weight management, and greater energy levels (Davenport et al., 2019). Establishing a routine early builds cardiovascular health, reduces fatigue, and helps your body adapt to the musculoskeletal changes of pregnancy, laying the foundation for smoother later trimesters.
Safe first-trimester exercise includes low- to moderate-intensity aerobic activity, strength training, and pelvic floor exercises, always adapted to your fitness level. Choosing activities that minimise fall risk and avoid overheating ensures both safety and confidence as you move through this stage.
Quick Facts & Key Points
- Research shows that exercise is not a cause of miscarriage: Miscarriage sadly affects around 1 in 4 pregnancies, but emerging research shows that safe prenatal exercise is not associated with increased miscarriage risk (Davenport et al., 2019).Â
- Positive outcomes: Women who maintain regular physical activity may experience better perinatal outcomes overall (Watkins et al.).
- Health benefits: Movement in early pregnancy supports maternal well-being, reduces fatigue, lowers risk of gestational diabetes, and promotes healthy weight management.
- Safe exercise options: Low to moderate-intensity aerobic activity, strength training adapted to your level, and pelvic floor exercises are recommended.
- What to avoid: Activities with high fall risk, heavy impact, or that cause overheating should be limited.
- Why start early: Establishing a safe routine in the first trimester supports cardiovascular health, musculoskeletal adaptation, and lays the foundation for a healthier pregnancy and smoother recovery.
First Trimester Pregnancy Exercise Challenges
Whilst you might not look pregnant just yet, you may feel like a completely different person to the one you were a couple of weeks ago. The first trimester is the time when your body is working the hardest. It is normal to feel exhausted, nauseous or overwhelmed. The Empowered Motherhood Program will help you to navigate the first trimester with physio-led exercise and support.Â
Feelings of fear and anxiety
Pregnancy can bring up a lot of emotions. It is normal to feel scared or anxious. However, if you feel overwhelmed by negative thoughts or fear, please seek help from a qualified psychologist or healthcare professional. Reaching out for support can help you feel more reassured and better equipped to cope.
Staying active in early pregnancy can help boost energy, improve mood, and support your changing body. Gentle, guided exercises are especially important during this stage to ensure both safety and effectiveness. In the Empowered Motherhood Program, we have a series of gentle first trimester classes that will help you to stay connected to your pelvic floor and core + learn safe ways of moving during pregnancy.
First Trimester Pelvic Floor and Core
The Empowered Motherhood Pregnancy Pelvic Floor and Core Program provides tailored workouts for each trimester. In the first trimester, our focus is on maintaining function and preventing complications through:
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Endurance-based pelvic floor contractions to build lasting support.
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Fast activations (“the knack”) to help control leaks and improve continence.
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Pelvic floor release and relaxation for women with tight or overactive muscles.
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Specialised options for women managing prolapse or pelvic floor challenges.
Exercise with Morning Sickness
The Empowered Motherhood morning sickness program is designed to help you to move safely with short workouts for women experiencing morning sickness or all-day fatigue.Â
- First-trimester yoga can help reduce symptoms of morning sickness.
- Express workouts that will help you feel connected to your pelvic floor and core without draining all your energy.
- Expert education from physios, dieticians and psychologists to help you to cope with morning sickness.Â
EMP has been a transformative program for me! The benefit of having a variety of workouts I could do daily has helped me manage my ongoing HG symptoms by keeping me moving even on the bad days.”
— Elspeth
I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well.  ”
— Brittany
Why the Empowered Motherhood Program Matters
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Over 400 Workouts
Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum.
Join our community of mothers
Plus you'll get access to our community of strong, intelligent and empowered mothers.
All Your Questions, Answered:
Is it safe to exercise in the first trimester?
What types of exercise are safe in the first trimester of pregnancy?
How often should I exercise in the first trimester?
What exercises should I avoid in the first trimester?
How do I know if I need to stop exercising?
Do I need special modifications for the first trimester?
Feel confident at every stage - from early pregnancy to postnatal recovery.Â
Feel strong and move safely through each trimester with our physio-led week by week program. Pregancy safe workouts combined with expert education and real life support.Â
Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support.Â
Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program.Â
We created the Empowered Motherhood Program with a simple mission:Â
To ensure that all mothers have access to expert-led exercise and education.Â
The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.
