Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In



6 Moves to Help You Stay Flexible During Your First Trimester

Use these moves to start strong and stay flexible in your early pregnancy.

Lock Icon

Unlock this article and more benefits with 50% off.

Already have an Outside Account? Sign in

Outside+ Logo

50% Off Outside+.
$4.99/month $2.49/month*

Get the one subscription to fuel all your adventures.

  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Prenatal strength and flexibility exercises lay the groundwork for a fit pregnancy with less back pain and a potentially easier delivery. Strength training during the first trimester will help you manage exertion levels later in the pregnancy and prevent injury when the pressure on your joints increases and makes weight-bearing exercise harder. If you can stay flexible in your first trimester, you’ll see the rewards later on your pregnancy.

It’s a good idea to maintain musculoskeletal fitness with both resistance training and flexibility exercises by using low weights (less than 5 pounds) or resistance bands and going for multiple repetitions (14 to 20).

Benefits of Strength and Flexibility Training in Pregnancy

  • Less back pain
  • Muscle and joint strength to prevent athletic injury or pregnancy strains from relaxed ligaments
  • Builds deep ab and back muscles
  • Helps reduce postpartum pain
  • Boosts your mood

Because your pelvis is shielding your uterus when it sits lower during the first trimester and your blood flow is being channeled to your fetus, you are free to lift weights on your back for the first 12 weeks. The same is true for any stretches or strength work you do while lying on your back.

Resistance bands are great for pregnancy strength building and appropriate for every level of fitness without risk of strain. They’re also an inexpensive way to build muscle and train at home instead of going to a gym. The elasticity of the bands varies (differentiated by color), so as your strength improves, you can upgrade to a higher level of tautness.

Keep the reps slow to elongate your muscles and build strength, as opposed to reps with a quick or short, jerky motion. Exhale as you perform the exerting step of each exercise (as opposed to the recovery motion).

The following series of exercises will help build all-around muscle strength and flexibility and help you stay flexible during your first trimester.

Strength Training Guidelines

  • Competitive athletes (racers and high-volume endurance athletes): 2 to 3 sets of 12 to 15 reps, 2 to 3 times per week
  • Recreational athletes (social athletes, noncompetitive midpack exercisers): 2 sets of 10 to 15 reps, 2 times per week
  • Newbie athletes: 1 to 2 sets of 8 to 10 reps, 1 to 2 times per week
Plie Lateral Shuffle illustration
Illustration: Nicole Kaufman

Plié Lateral Shuffle

Abductors, Hips

With feet parallel and knees bent, step sideways. Open and close your steps while keeping the resistance band taut. Complete a set of reps to the right before returning to the left to finish the set.

Seated Row illustration
Illustration: Nicole Kaufman

Seated Row

Lats, Biceps

With legs in front of you and the band pulled tight around your feet, cross, wrap, and grip the ends of the band. Pull the band back with bent, raised elbows and straight back.

Supine Crunch illustration
Illustration: Nicole Kaufman

Supine Crunch


Wrap the band around a stable point in front of you and grip the ends. Hold the band taut while lifting upper back and head, but without using the band to pull yourself up. Keep arms still and strong.

Seated Twist illustration
Illustration: Nicole Kaufman

Seated Back Twist


While sitting with knees bent, twist gently to one side, hold for 30 seconds, and repeat on the other side.

Lying Leg Stretch illustration
Illustration: Nicole Kaufman

Lying Leg Stretch

Quads, Hip Flexors

While lying on side with legs bent, reach around take hold of ankle of top leg. Very gently pull leg back until you feel a modest stretch in the quads. Hold for 30 seconds, and repeat on the other side.

Standing Forward Fold illustration
Illustration: Nicole Kaufman

Standing Forward Fold

Calves, Hamstrings

Stand with legs hip width apart and one foot planted about 12 inches in front of the other. With straight spine, slowly bend forward and rest hands on shins, feet, or floor. Hold for 30 seconds before returning slowly to an upright position. Repeat on the other side.

Adapted from Fit & Healthy Pregnancy by Dr. Kristina Pinto and Rachel Kramer MD with permission of VeloPress.

Fit & Healthy Pregnancy