Exercise trimester by trimester: what works and what doesn't

Exercise during pregnancy is recommended (yes, really) — but with adaptations. Here's a quick map.

First trimester (1-13)

You can continue almost everything you did before, but listen to yourself: nausea and fatigue rule. Keep walking, yoga, pilates, swimming. Avoid: one-leg jumps, contact sports, fall-risk activities.

Second trimester (14-27)

Energy returns, golden time for training. Add strength with bands and light weights. Modify abs: yes side plank, no crunches. After week 20 stop working supine.

Third trimester (28-40)

Maintain movement, but don't push. Walking, prenatal yoga, mobility. Avoid: breath-hold exertion, exercises that shift center of gravity too much.

Always stop if

• Bleeding
• Regular contractions
• Dizziness, severe headache
• Shortness of breath
• Chest pain

Hydration

Drink before, during, and after. Body temperature must stay low.