Squats are an excellent exercise to begin in your first trimester and continue throughout your pregnancy because they target your glutes, quads, and hamstrings. Squatting during labor expands your pelvic outlet, allowing more room for your baby to descend.
To begin, stand in front of a couch or chair, or if you feel more comfortable and balanced, use a wall. Maintain a shoulder-width distance between your knees and squat down until your knees reach a 90-degree angle before slowly righting yourself, focusing on your glutes and legs. Repeat 10-15 times for each set.
Babies may not appear to be heavy, but holding them for hours at a time requires a surprising amount of arm strength. Tone your arms with bicep curls to build that muscle now and avoid soreness later.
Select dumbbells that you can comfortably hold for multiple repetitions (somewhere in the 3 to 5 lbs range). Step your feet slightly wider than your hips and bend your knees slightly.
Bring the dumbbells toward your shoulders for a few seconds while bending your elbows, then slowly lower the weights again. Repeat 10 to 15 times more, gradually increasing to multiple sets per day.
Many women experience symptoms such as headaches and nausea around the clock during the first trimester.
