The first trimester is probably the most difficult to workout during, at least for me, but if you are still working out, and wanting to keep your booty in shape as your belly grows, then this workout is great for you. The reason I like to keep this workout in the first trimester is because we are going to be on our back for a decent amount. This allows for more hip-thrust motion, which is one of the best for glute activation.

Keeping your glutes strong is also beneficial for pelvic floor stability during pregnancy.

Yep, the glutes play a very important role in helping to keep your pelvic floor and pelvis in place during pregnancy. Pregnancy releases a hormone called relastin that allows joints and ligaments to stretch and expand. This is great for expanding the hips, opening the pelvis and allowing room for baby. But, some can experience their pubic bone and pelvis to slip out of place, causing pain in various areas including your back. By keeping your glutes and hips strong, you can help prevent this, and support your pelvis as it stretches and moves. If you think your pelvis has slipped, and is causing back pain, a physical therapist is the best person to see and correct this issue.

This video explains EVERYTHING on the moves and how to do them, and I have them written out below, so you can copy or screen shot for later use. Do this a few times a week, add bands or weights if you are wanting to progress!

The best glute workout for the first trimester to keep those buns tight:

We are going to start lying on our backs. This is okay during the first trimester, and part of the second, until you get farther along. I love the single-leg bridges because it ensures that each glute does some work. It also helps keep one glute from being more dominant over the other, which most people have one side that is stronger.

The moves:

30 Single-leg bridges (or hip thrusts) straight into

30 single-leg raises same leg

30 glute bridges or hip thrusts straight into a 30-60 second hold. NO REST, right into 30 more glute bridges, then hold for 30-60 seconds, then right into 30 bridges again, and hold for the third and final time at 30-60 seconds. 

30 Single-leg bridges other leg right into

30 Single-leg lifts 

Done with the first section. 

Next set, on all fours:

Get down on all fours, and continue with these super simple exercises.  First round is the right leg. Right leg does 30 donkey kicks, 30 fire hydrants then 30 donkey kick to fire hydrant.

30 Donkey Kicks

30 Fire Hydrant

30 Donkey Kick to Fire Hydrant (combo)

Last set standing:

The key is to stay on the same side, so the glute gets a lot of work. Each glute worked separately really makes a difference!

30 Curtsey lunges with a kick. 

30 Reverse lunge with a knee-up or kick

30 single-leg dead lifts

Switch legs and repeat. 

Working out during the first trimester can extremely difficult, and I know I gave up on working out all-together from about weeks 8 to 12.  This is a big deal for me because I was running around 3-6 miles 5-6 days a week before I got pregnant with my fourth. I actually was just starting to train for my first 10k race, when things went downhill. I slowly became more fatigued, sensitive to the heat, and basically felt like I was going to throw up when I ran.

If you are able to workout during the first trimester, I am so happy for you! I have the worst time with fatigue and weight gain in the beginning. I literally eat and sleep all day. I feel sick unless I am eating. If I’m not eating, I am laying on the couch with my eyes closed. I basically turn into the biggest couch potato, and my whole body turns to jelly.

But if you can workout during the first trimester, and you want to keep up with your cardio and fat-burning (which I am finally catching up on now!) here is a great, at-home cardio workout you can do with no equipement. The great thing about the first trimester is that you don’t have much of a belly to get in the way.

And yes, you can burn fat while pregnant – read here. 

I will have a video coming to really show you this workout, and I have another video on my favorite moves to prevent Diastasis Recti, which I highly recommend as part of your warm up for this workout. Make sure to watch that, and do those before this!

I should mention too that I get all my workout ideas from this app.this app. I LOVE it, and I have been using it literally for almost 2 years now to train for running and workout at home. They have everything from HIIT, strength, Pilates, Yoga, Prenatal, Cycling, Rowing and more. You do not need a gym, but can take it to the gym, and the music is awesome.

First-Trimester Cardio Workout At Home:

The simplest way to get your cardio in is to do a lot of moves for 45 seconds, with 15 seconds of rest. If you do 10 moves, and three rounds, you have a 30 minute, fat-blasting cardio workout in!

Each round is all 10 Moves for 45 seconds with 15 seconds rest:

High Knees

Butt Kicks

Skaters

Squats with arms overhead

Reverse lunges with speed bags

Jog in place

Jump Squats

Burpees

Squat pulses

Walk Outs

The key to burning fat is getting three rounds in. By pushing past the 20 minutes, your body will start tapping into the fat, which is absolutely fine during pregnancy. I’m doing this workout now in my second trimester, and I love it because I am tapping into the extra fat I put on in the first trimester.

Also, if you feel super winded, slow the moves down. You can keep going, but do everything at a slower pace. This will help your heart rate catch up.

If you can do this workout in a fasted state, like first thing in the morning, you will burn even more fat because you don’t have much glucose in your blood stream to use as fuel. Most of us pregnant mamas do not function well in a fasted sate. I personally only can go a couple hours without eating before I feel nauseas and light-headed. If this is you, make sure to sign up for my clean-eating challenge! That way you can eat what you need and when you need, but not gain a lot of weight from the extra calories.