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What Exercise is safe in the First Trimester of Pregnancy 

 

Learn what exercise is safe in early pregnancy, what to avoid, and how to keep moving with confidence using a physio-led first trimester pathway.

 

Start Your First Trimester Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

Can I exercise safely in my first trimester of pregnancy?

 

It's normal to feel nervous about exercising in the first trimester, however emerging research is showing 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 you and your baby. Benefits include improved maternal well-being, reduced risk of gestational diabetes, healthier weight management, and greater energy levels (Davenport et al., 2019).

  • Low to moderate-intensity workouts, strength training adapted to your level, and pelvic floor exercises are recommended in your first trimester.
  • Try to avoid or limit activities with high fall risk, heavy impact, or that cause overheating.
  • Movement in early pregnancy supports maternal well-being, reduces fatigue, lowers risk of gestational diabetes, and promotes healthy weight management.
Discover More

This Page is for you if...

You’re in your first trimester

You’re in your first trimester

You may not look pregnant yet, but your body already feels different.

You feel nervous about exercise

You feel nervous about exercise

You want to stay active, but you’re unsure what is safe now.

You’re tired, nauseous or overwhelmed

You’re tired, nauseous or overwhelmed

You need realistic movement options for low-energy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the beginning.

You were active before pregnancy

You were active before pregnancy

You want to know what to continue, modify or pause.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

Watch: How to exercise safely during pregnancy

 

Staying active in early pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

Why exercise can feel harder in the First Trimester 

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. 

pregnancy pelvic girdle pain safe exercise

Morning Sickness

If you feel defeated by morning sickness, please know that it passes for most women by around week 12-18. Try to include gentle movement into your day, stay hydrated and focus on key nutrients such as folic acid, iodine, iron, zinc, and omega-3 fatty acids.

pregnancy pelvic girdle pain safe exercise

Morning Sickness 

If you feel nauseous or exhausted, shorter sessions may be more realistic than long workouts. Gentle Pilates, mobility, walking or breathing-based sessions can help you keep a rhythm without overdoing it.

Try this: choose 10–15 minutes instead of skipping completely.

 

Pelvic Floor Changes

Your pelvic floor may already feel different in early pregnancy. Some women feel heaviness, pressure, leaking or disconnection. Early pregnancy is a good time to learn how to connect, relax and coordinate your pelvic floor properly.

Try this: start with pregnancy-specific pelvic floor and breathing education.

 

Pelvic Floor Changes

You may have noticed that your pelvic floor already feels very different. From increased need to urinate to feelings of vaginal heaviness, your body is already preparing for birth.  The first trimester is the perfect time to learn techniques to support you through the rest of your pregnancy. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Feelings of fear and anxiety

It is common to feel anxious about exercise in early pregnancy, especially if you are worried about miscarriage or doing the wrong thing. If fear is stopping you from moving, expert guidance can help you feel clearer and more supported.

Seek support: speak with your care team if you feel overwhelmed or if you have any concerning symptoms.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

How do I exercise safely in the first trimester?

 

What are Safe Exercises for the First Trimester?

The Empowered Motherhood Program includes weekly workouts for each week of your First Trimester. Our Program will help you to stay connected to your pelvic floor and core and learn safe ways of moving during pregnancy.

What exercise should I do if I'm exhausted

In the first trimester, you may not always feel like exercising. But gentle, trimester-safe movement can help prepare your body for pregnancy, support your mental well-being, and may even ease fatigue and nausea.

Keep workouts short, low-impact, and adapted to your energy levels. Research shows that as little as 15 minutes a day of moderate exercise can help reduce pregnancy complications and improve outcomes.

This stage is not about building peak fitness; it’s about maintaining strength, staying mobile, and feeling energised and confident. Start incorporating pregnancy modifications, such as reducing deep twists and avoiding heated classes.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Energized not Exhausted

Whilst you may not feel like exercising, gentle first trimester-safe exercise can help to you prepare your body for pregnancy, improve mental wellbeing and even reduce symptoms of fatigue and nausea.  

  • Keep your workouts short and low-impact. Research shows that just 15 minutes a day of moderate exercise can help to reduce pregnancy complications. 
  • Pregnancy is a time to move to feel energized and confident. Shift your focus from building fitness to maintaining it. 
  • Start to incorporate simple pregnancy modifications such as reducing twists and avoiding heated classes.
pregnancy pelvic girdle pain safe exercise

How do I strengthen my pelvic floor and core in the first trimester?

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:

  • Endurance-based pelvic floor contractions to build lasting support.

  • Fast activations (“the knack”) to help control leaks and improve continence.

  • Pelvic floor release and relaxation for women with tight or overactive muscles.

  • Specialised options for women managing prolapse or pelvic floor challenges.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

What about if I have 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. 

  • 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. 
pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for their first pregnancy

 

Trusted by first-time mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

 

 

 

 

 

 

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery
Membership Pricing

Full Journey Membership

The complete expert-led EMP Program designed to help you move safely, heal confidently and rebuild strength through pregnancy, birth recovery and postpartum.

Your Gift - a FREE equipment pack for Australian residents with our Yearly Membership offers.

SAVE 25% WITH YEARLY MEMBERSHIP

Full Journey Membership

Pregnancy, Pelvic Floor, Core, Postpartum, C-Section and Prolapse.
Was $349 7 Day Free Trial
Pay 12 Monthly $299
Pay Six Monthly $199
Free Equipment Pack for Aus residents

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

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. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

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.

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.