Fit to Deliver: An exercise program for you and your baby

So You're Pregnant!

Emotional Benefits

When you are active you definitely feel better and have more energy. This can only help your pregnancy. There is also a lot of camaraderie felt when women are together exercising.

General Trimester Exercise Guidelines First Trimester (weeks 0-12)

  • If you were previously active you can work out 3-4 times per week.
  • If you were previously inactive start your walking program in the first trimester. The exercise program starts in the 13th week.
  • Stay well hydrated and don't become fatigued or overheated.

Second Trimester (weeks 13-27)

  • It is safe to increase workouts by 5-10%, if active you can increase frequency to 4 times per week.
  • If you were previously inactive only increase to 3 times per week.
  • Do not exercise on your back for more than 30 seconds.
  • Stay well hydrated and don't become fatigued or overheated.

Third Trimester (weeks 28-delivery)

  • Decrease frequency of workouts to 3 times per week if you were previously active.
  • Decrease frequency to 1-2 times per week if you were not active prior to pregnancy.
  • Do not exercise on your back.
  • Listen to your body very closely during this stage. It is much easier to overheat in the third trimester.
  • Stay well hydrated and don't become fatigued or overheated.
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