10 Minutes upper body workout safe for pregnancy first trimester | support overall health

During the first trimester of pregnancy, it's important to focus on gentle exercises that support overall health and well-being without putting too much strain on your body. Here’s a 10-minute upper body workout designed to be safe and effective for most pregnant individuals: 1. **Warm-Up (1 minute)**: Begin with gentle shoulder rolls and arm circles to warm up your upper body. This helps increase blood flow and prepare your muscles for exercise. 2. **Seated Arm Presses (2 minutes)**: Sit in a chair with your back straight. Extend your arms in front of you, palms facing each other, and press your hands together with moderate force. Hold for a few seconds, then release. Repeat 10-12 times. This exercise engages your chest and shoulders. 3. **Modified Push-Ups (2 minutes)**: Place your hands on a wall or a sturdy elevated surface, such as a table, with your body at a slight angle. Lower your chest towards the surface by bending your elbows, then push back to the starting position. Aim for 10-12 repetitions. This helps strengthen the chest and arms without putting too much pressure on the abdomen. 4. **Standing Bicep Curls (2 minutes)**: Use light weights (or water bottles) for this exercise. Stand with your feet shoulder-width apart and your arms at your sides, palms facing forward. Curl the weights up towards your shoulders, then slowly lower them back down. Perform 10-12 repetitions to target your biceps. 5. **Overhead Arm Raises (2 minutes)**: With or without light weights, raise your arms overhead, then lower them back to shoulder height. Perform 10-12 repetitions. This works your shoulders and upper back. 6. **Cool Down (1 minute)**: Finish with gentle stretching. Extend your arms out to the sides, then gently pull one arm across your chest, holding it with the opposite hand for a stretch. Repeat on the other side. This helps maintain flexibility and reduce muscle tension. Always listen to your body and avoid exercises that cause discomfort or strain. If you have any health concerns or conditions, consult your healthcare provider before starting any new exercise regimen.