Trimester One

Trimester One

12 Seasons

Welcome to Trimester One!

Your first trimester of pregnancy consists of 12 weeks from conception. Follow this movement plan week-by-week to safely and effectively strengthen and energise that beautiful pregnant body of yours. Feel strong, confident, and prepped for childbirth.

Learn more about recommended modifications for Trimester One: https://pilatesbybel.com/blogs/journal/how-to-modify-exercise-for-each-trimester-of-pregnancy

Sip on plenty of water as you move your body, and don't be afraid to rest more as and when needed. If you are unsure about anything, please seek advice from your midwife or obstetrician, or contact me for advice at [email protected].

Go to Trimester Two: https://studio.pilatesbybel.com/trimester-two

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Trimester One

4 Episodes

  • Week 4 Plan
    Week 4 Plan
    82.9 KB

    Week 4 Plan

    82.9 KB

  • Strong Core and Lower Body
    19:46
    Strong Core and Lower Body
    Episode 1

    Strong Core and Lower Body

    Episode 1

    Level: build
    Equipment: PBB Bands (optional)
    Playlist: https://rb.gy/24okhe
    Workout: Strengthen and tone your core and lower body in half roll backs, side bends, and side lying leg lifts, then finish with a glute bridge series to complete the burn. Add a PBB Band to up the ante!

  • Toned Arms
    12:34
    Toned Arms
    Episode 2

    Toned Arms

    Episode 2

    Level: build
    Equipment: PBB Weights (optional)
    Playlist: https://rb.gy/24okhe
    Workout: From a standing position, move through a full set of arm & shoulder exercises. Grab onto a set of hand weights from 500g to 2kg max, don't stop moving and feel the burn.

  • Wednesday
    Wednesday
    113 KB

    Wednesday

    113 KB

  • Prenatal Circulation Stretch
    13:25
    Prenatal Circulation Stretch
    Episode 3

    Prenatal Circulation Stretch

    Episode 3

    Level: gentle
    Equipment: None
    Playlist: https://rb.gy/24okhe
    Workout: Safely stretch your pregnant body to relieve stiffness and pain in your joints and muscles. This stretch focuses on areas of the body that are prone to tightness throughout pregnancy – lower back, waist, hip flexors, glutes and...

  • Friday
    Friday
    131 KB

    Friday

    131 KB

  • Abs and Arms 2
    24:45
    Abs and Arms 2
    Episode 4

    Abs and Arms 2

    Episode 4

    Level: build • hustle
    Equipment: PBB Weights (optional)
    Playlist: https://rb.gy/24okhe
    Workout: Activate your arms and shoulders while working to strengthen your core through all angles.

  • Sunday
    Sunday
    113 KB

    Sunday

    113 KB

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