Prompt #12Trimester 1

Prompt 12: The Exercise Modifier

When to use it

You had a workout routine pre-pregnancy and you want to know what to keep, what to modify, and what to drop. You don't want to "play it safe" so far you lose your fitness.

The Prompt

I'm [N] weeks pregnant and I currently [CURRENT ROUTINE — e.g., "run 15-20 miles/week and lift 3x/week" / "do hot yoga 4x/week" / "CrossFit 5x/week" / "walk 30 min/day"].

My fitness level: [E.G., "intermediate runner, can run 5k in 26 min" / "beginner, just starting"]
My pregnancy so far: [E.G., "low-risk, no complications" / "high-risk due to [X]" / "first pregnancy"]

Please give me:
1. What I can KEEP doing as-is
2. What I need to MODIFY (specific substitutions)
3. What I need to STOP (and when in pregnancy this becomes non-negotiable)
4. New moves I should ADD (pelvic floor, breathing, etc.)
5. Heart rate zones / effort levels to target (and what "talk test" looks like)
6. Warning signs that mean stop immediately
7. A sample week for [N] weeks pregnant at my current fitness level

Important: I want to stay fit. Don't baby me — but don't let me do something genuinely risky.

Example output

*"Running: keep doing it but cap intensity (talk test: should be able to hold a conversation). Stop when you can't sustain a conversation. Lifting: keep compound lifts at 70-80% of pre-pregnancy 1RM. NO Valsalva (don't hold breath and bear down — exhale on exertion). Hot yoga: STOP now (hot = risk of neural tube defects in T1, plus dehydration). CrossFit: modify — no box jumps, no max lifts, no inverted positions after T1. Add: daily pelvic floor activation (Kegels) and diaphragmatic breathing. Warning signs: bleeding, dizziness, contractions, severe shortness of breath, chest pain, fluid leaking — stop and call OB."*

Related prompts

Trimester 1

Want all 79 prompts?

The MamaMind AI Vault — instant download, yours forever.

Get the Full Vault