Instructor-led YouTube workout by Autumn Calabrese for women in their first trimester of pregnancy. The video delivers a short, guided session focused on building a foundation—muscle tone, circulation, balance, and endurance—while repeatedly emphasizing hydration and medical clearance. Exercises demonstrated include squats with kegels, shoulder presses ("check press"), lunges with arabesque, lateral-to-front raises, sumo squats with cross lifts, boat pose core holds, side/back-angle lunges, and side-plank oblique crunches; modifications and balance aids are offered.
Chapters
Congratulations. You're gonna have a baby. In this first trimester workout, we are gonna focus on building a solid foundation. But before you start, make sure to check with your doctor. This workout can help improve muscle tone, increase circulation and endurance, and make sure your body is ready. I'll be going through each move in this workout, but for the full uninterrupted workout, you can go to beachbodyondemand.com let's go.
Hi, ladies. Welcome to your first trimester workout. Congratulations on your pregnancy. I have Abigail here with me today helping me out. Make sure you have water on hand. It's very important to stay hydrated during your workouts and also make sure you have been cleared by your doctor to exercise. Let's get started. Are you ready? I'm ready. Okay, so we're gonna start with a squat with a kegel. Hold the weights at our side. Feet are hip width apart, toes are forward. You're gonna squat down at the bottom. You can't see this. You're doing a kegel. So what that is is you're basically squeezing the pelvic muscle as if you were trying to stop the flow of urine. And then you're gonna stand up. So there's a second pause at the bottom. So it goes squat. Kegel, stand up. Got it. Got it. Beautiful. And squeeze. Good. So down Kegel. Good. This is called a check press. It's for your shoulders. You stand tall. The weights start facing your face. You're gonna press straight up. Rotate and bring them down. Press up, rotate, and bring them down. So we're just really working that shoulder joint now. This first trimester, you're gonna notice you get out of breath a little bit faster. It's your body pumping blood more, trying to catch up, because you don't have quite enough blood in your body yet for both you and your growing baby. But you will catch up, I promise. So you're gonna do a back lunge with an arabesque. So your right leg is gonna step back weight, stay at your side. You drop the back knee down, and you lift. Lovely. And you feel your heart rate going up, right? Yeah. Tap it down if you need to. If you have to bring it back to that start position, you can. And nicely done. Okay, breathe. And we'll do the other side. Dropping the back knee down. Good. And tiny little lift. You're going to find that balance. It happens for some ladies in the first trimester, even you start to feel your balance go. Your body is shifting. Your body is going through all kinds of changes. It's a lateral raise to the side into a front lift. So you're going to go lateral, bring it front, bring it side and down. Make sure you're not holding your breath during these moves. That's very important. You want to keep breathing throughout them. Again, if the weight starts to get to be too much, you can always set them down and drop to a lighter weight. Or you can do the movement without a weight, but you want to just keep moving through it. So we are going to set one weight down. You're going to just hold one weight at your chest. Your feet are just a little wider than your hips, and your toes are turned out slightly. You're going to go down into that sumo squat. And then you lift across and you go down and you lift across. We'll alternate side to side down. Good little lift across. Drag it if you need to. It'll help with the balance. If you find, like, you're too wobbly while you're doing it, you can start without a weight. You can put the weight down. You can rest your fingertips on a counter or a couch. That helps with balance as well. We're going to go into a boat pose. Hold. So you're working your abdominals. You're going to find your balance on your tailbone. Contract those abdominals, pull the belly button in. Arms are gonna come out in front of you. You can lift one up and then the other. And we're just gonna hold in this beautiful little position for 30 seconds. Again, you're drawing the belly button in, so you're really holding that C curve, that contraction. But you're keeping the chest lifted. Okay. A side, back angle, lunge. So you're gonna hold the weight in your right hand. My left leg is stepping back and open. My left knee bends. My right leg stays straight. My knee is behind my toe, and I bring it back around, keeping a nice flat back. Her head is in line with her spine. I can see she's keeping her knee behind her toe. Really working that booty. Good. I want you to enjoy the workouts during your pregnancy. That's really important, too. Know that you're doing something really good for you, but also for the baby. We're gonna do an oblique crunch with a leg swing. So we're actually doing it in a side plank. You're gonna come down on your forearm. We're gonna bend the bottom knee. You're gonna lift up here. Top arm raises above your head. You do a little crunch and extend. Crunch and extend. It doesn't have to be huge. It's just a little contraction to get those abs engaged. Take a second before you switch to the other side. Arm goes up above the head. And a little contraction on those abdominals. Exhaling on every contraction. It helps engage the abs that much more. Perfect. And rest down for me. And we're gonna cool it down. How good you feel? Like you got worked, right? Yeah. But not so intense that you need a nap just yet. Just a shower. Just a shower. That's okay. If you're in your first trimester and you like what you saw, you can get the full workout@beachbodyondemand.com.
