Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

High Intensity Interval Training (HIIT) for first trimester. For this exercise you will need a floor mat and access to a table or park bench:
- squats (12-15 reps)
- modified push-up (12-15 reps)
- alternating leg forward lunges (12-15 reps - each leg)
- table or bench plank with shoulder taps (12-15 each shoulder)
- quick steps, forward and back (15 quick steps, front and back)

Watch video on the link below for detailed description of workout:

https://www.fitpregnancy.com/exercise/prenatal-workouts/the-perfect-toning-workout-for-your-first-trimester

Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

For this group of pilates core exercises, you will need to lie down on a yoga or other supportive mat:

Exercises in this workout include:
- While laying on your back, bend knees and lift into a bridge position, lifting your lower back off the mat. Repeat 2-3 times. Follow breathing movements as depicted in video.
- While laying on your back, knees up and perform single leg taps with foot.
- While laying on back, knees up and together, twist from side to side, tapping your knees on the floor.
- Abdominal crunches with knees up, controlling your breathing as depicted and then follow by lowering legs towards the ground and crunching.
- Rotating legs to chest
- Leg and arm extensions, legs to chest and extend
- Knee to elbow crunch
- On all fours, cat stretches and dips
- Push-up position, and leg extensions
- end with down dog stretch

For a full description of these exercises and breathing techniques, see the attached video

Core workout for 1st Trimester - Pregnancy

https://www.youtube.com/watch?v=W8XzHGb1wqk

Choose a quiet, peaceful & relaxing location with no distractions, and perform the following meditation:

Meditation - "Let it Be"

https://secure-hwcdn.libsyn.com/p/f/c/2/fc2b70dce612def5/pod30.MP3?c_id=1296447&expiration=1516407762&hwt=1483a2b7d7bb512cc6940d66e7c70bac

Do 1 or 2 sets of 8 to 12 reps for each except the Plank. Choose a weight that allows you to perform the repetitions properly and comfortably. And after the first trimester, avoid any exercise done while lying on your back.

Upper/Middle Back
Best Machines: Seated cable row, lat pulldown
Pregnancy Benefit: As your breasts get bigger, your shoulders round forward. Strengthening the muscles between your shoulder blades helps counteract the slump.

Chest
Best Machine: Seated chest-press
Pregnancy Benefit: It's important to create muscle balance in your upper body by working your pecs.

Arms/Shoulders
Best Machines: Biceps and triceps
Pregnancy Benefit: Strong arms. Soon you'll be schlepping a baby, a diaper bag—and the groceries.

Lower body
Best Machines: Leg extension and seated leg-curl
Pregnancy Benefit: Your quadriceps and hamstrings bear the weight of your pregnancy as your belly grows.

Core
Best Exercise: Plank
Pregnancy Benefit: Keeping your abs strong will help prevent pregnancy-induced back pain.
How to: Lower onto all fours so your wrists are directly under your shoulders. Lift your knees off the floor (don't arch your back) so your body forms a straight line. Hold for 1 to 2 breaths, working up to 5 breaths.

More details/instructions at:

https://www.fitpregnancy.com/exercise/prenatal-workouts/weight-training-for-pregnancy

High Intensity Interval Training (HIIT) for first trimester. For this exercise you will need a floor mat and access to a table or park bench:
- squats (12-15 reps)
- modified push-up (12-15 reps)
- alternating leg forward lunges (12-15 reps - each leg)
- table or bench plank with shoulder taps (12-15 each shoulder)
- quick steps, forward and back (15 quick steps, front and back)

Watch video on the link below for detailed description of workout:

https://www.fitpregnancy.com/exercise/prenatal-workouts/the-perfect-toning-workout-for-your-first-trimester