First Trimester Exercise Myths You Should Stop Believing | Safe Pregnancy Training Guide

Most pregnant women are still being told outdated, fear-based fitness advice — and honestly, it needs to end.
In this episode of Giggles & Glutes, we (Zoë and Donaé) break down the most dangerous first-trimester exercise myths, what the science ACTUALLY says, and what pre/postnatal trainers wish every woman knew from the moment she saw that positive test.

This is Part 1 of our prenatal training series.

We cover:
• The truth about exercising in the first trimester
• Whether you should “take it easy” (spoiler: no)
• Why “eating for two” is one of the worst pieces of advice
• The real way to train your core safely
• What diastasis recti really is — and how to avoid worsening it
• How to listen to your body with the Talk Test
• Red-flag symptoms you should NEVER ignore
• Trainer secrets for a stronger, safer pregnancy

If you want an empowered pregnancy instead of a fearful one, this episode is for you.

⏰ Timeline:

00:00 Opening myth: “Exercise is dangerous when you’re pregnant”
02:14 Why outdated advice makes pregnancy harder
03:02 ACOG guidelines (150 min/week)
03:56 How exercise lowers pregnancy risks
05:10 Benefits for baby (heart + neuro development)
06:10 Understanding intensity: The Talk Test
07:20 ACOG red-flag warning signs
08:36 Myth: “You need to eat for two”
09:15 What to ACTUALLY eat in the first trimester
10:30 The cringe core advice we still hear
11:05 Why crunches and sit-ups can make DR worse
12:04 What diastasis recti really looks like
12:56 The trainer secret: Train your deep core
14:05 Safe core exercises (bird dog, dead bug, breathing)
15:10 Real pregnancy experience + core strength story
16:18 First-trimester trainer checklist
17:28 Pregnancy isn’t a sickness — it’s athletic
18:05 What’s coming in Part 2 (second trimester)
18:55 Subscribe + question to viewers

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Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪


👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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