First Trimester Pregnancy Exercise
Feel Strong.
Move Safely.
Physio-led Exercise.
Congratulations! 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.
First Trimester Pregnancy Challenges
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.
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.
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.
What is the EMP approach to the first-trimester exercise?
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.
Energised 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 energised 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.
First Trimester Pelvic Floor and Core
The Empowered Motherhood Pelvic Floor Program includes pelvic floor workouts for each trimester. In order to help reduce incontinence and maintain pelvic floor strength and control, we focus on:
- Endurance-based pelvic floor contractions.
- Fast contractions and activations to help develop the 'knack' and support continence.
- Pelvic floor release and relaxation for women with overly tight pelvic floor muscles.
- Specialised workouts for women with prolapse or pelvic floor complications.
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.
- 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.
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
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
Expert-led first trimester pregnancy programs
In the Empowered Motherhood Program, our first-trimester pregnancy workouts help you to move safely and confidently.
Reduce Abdominal Separation
Abdominal separation is the body’s way of creating space for your baby to grow and develop. In the EMP, we help you reduce the degree and depth of abdominal separation through pregnancy-safe core exercises.
Maintain a Strong Pelvic Floor
Being pregnant places huge stress on your pelvic floor muscles. The EMP pelvic floor program will help you to maintain a strong pelvic floor with pregnancy safe exercises for each trimester.
Move Safely in Pregnancy
Feel confident that you are doing safe exercise for your exact stage of pregnancy with physio-led workouts for each trimester, including first-trimester-specific workouts.
Specialised Core and Pelvic Floor Program
Physio-led pelvic floor and core workouts, education tutorials for each stage, and stretch classes are designed to help you feel confident and connected through your entire pregnancy.
EMP is far more than just pregnancy safe workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
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.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running 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.
Create your strong and empowered pregnancy
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Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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