In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of exercise during the first trimester of pregnancy. She emphasizes that while exercise is crucial, it must be approached with caution due to the significant hormonal and physical changes occurring in the body. Dr. Kayla outlines the benefits of safe exercise practices, key goals for movement, and recommended types of exercises that support core and pelvic floor health. She also shares personal experiences and insights on how to modify workouts to ensure safety and effectiveness during pregnancy. Takeaways: <ul class="css-h4c1sf"> <li>Exercise in the first trimester is essential for health.</li> <li>High intensity workouts may increase risks during early pregnancy.</li> <li>Core and pelvic floor coordination is crucial.</li> <li>Avoid high intensity interval training without modifications.</li> <li>Breath work is foundational for core and pelvic floor health.</li> </ul> Read the related <a href= "https://drkaylaborchers.com/blog/">Holistically Well Blog</a> Post to learn more! Stay Connected: <ul> <li dir="ltr"><a href= "https://www.instagram.com/drkaylaborchers/">Instagram </a></li> <li dir="ltr"><a href= "https://www.drkaylaborchers.com">Website</a></li> </ul> Links: <ul> <li><a href="https://drkaylaborchers.com/pregnancy/">Pregnancy Workout Program</a> Use code THANKYOU100 for $100 off as a huge THANK YOU for being part of this community!</li> <li><a href= "https://drkaylaborchers.myflodesk.com/pregnancyfreebie">How to Combat Common First Trimester Symptoms (free guide)</a></li> </ul>

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of exercise during the first trimester of pregnancy. She emphasizes that while exercise is crucial, it must be approached with caution due to the significant hormonal and physical changes occurring in the body. Dr. Kayla outlines the benefits of safe exercise practices, key goals for movement, and recommended types of exercises that support core and pelvic floor health. She also shares personal experiences and insights on how to modify workouts to ensure safety and effectiveness during pregnancy. Takeaways: Exercise in the first trimester is essential for health. High intensity workouts may increase risks during early pregnancy. Core and pelvic floor coordination is crucial. Avoid high intensity interval training without modifications. Breath work is foundational for core and pelvic floor health. Read the related Holistically Well Blog Post to learn more! Stay Connected: Instagram Website Links: Pregnancy Workout Program Use code THANKYOU100 for $100 off as a huge THANK YOU for being part of this community! How to Combat Common First Trimester Symptoms (free guide)

In this episode of the Holistically Well podcast, Dr. Kayla Borchers discusses the importance of exercise during the first trimester of pregnancy. She emphasizes that while exercise is crucial, it must be approached with caution due to the significant hormonal and physical changes occurring in the body. Dr. Kayla outlines the benefits of safe exercise practices, key goals for movement, and recommended types of exercises that support core and pelvic floor health. She also shares personal experiences and insights on how to modify workouts to ensure safety and effectiveness during pregnancy. Takeaways: <ul> <li>Exercise in the first trimester is essential for health.</li> <li>High intensity workouts may increase risks during early pregnancy.</li> <li>Core and pelvic floor coordination is crucial.</li> <li>Avoid high intensity interval training without modifications.</li> <li>Breath work is foundational for core and pelvic floor health.</li> </ul> Read the related <a href="https://drkaylaborchers.com/blog/" rel="noopener noreferrer">Holistically Well Blog</a> Post to learn more! Stay Connected: <ul> <li><a href="https://www.instagram.com/drkaylaborchers/" rel="noopener noreferrer">Instagram&nbsp;</a></li> <li><a href="https://www.drkaylaborchers.com" rel="noopener noreferrer">Website</a></li> </ul> Links: <ul> <li><a href="https://drkaylaborchers.com/pregnancy/" rel="noopener noreferrer">Pregnancy Workout Program</a> Use code THANKYOU100 for $100 off as a huge THANK YOU for being part of this community!</li> <li><a href="https://drkaylaborchers.myflodesk.com/pregnancyfreebie" rel="noopener noreferrer">How to Combat Common First Trimester Symptoms (free guide)</a></li> </ul> &nbsp;

14 | How a PT Recommends Exercising in the First Trimester: Core, Pelvic Floor & Whole-Body Support

Welcome to the Holistically Well Podcast, the place where women find the tools, support, and confidence to thrive in every season of womanhood—before, during, and after pregnancy. Hosted by Dr. Kayla Borchers, a Doctor of Physical Therapy, Orthopedic and Pelvic Health Specialist, and mama of three, this podcast blends science-backed strategies with a holistic approach to help you feel strong, supported, and connected to your body.

As a pre/postnatal corrective exercise specialist and integrative dry needling expert, Dr. Kayla has worked with hundreds of women to address pain, restore strength, and heal from the inside out. Her signature approach combines exercise science, functional movement, pelvic health expertise, and practical tools for nourishment, rest, and stress management. Whether you’re planning for pregnancy, navigating the challenges of postpartum, or striving to feel confident in your body at any stage of life, this podcast is here to guide you.

What You’ll Learn Here:

+Holistic strategies to heal and strengthen your deep core and pelvic floor.
+How to navigate common challenges like back pain, pelvic pain, diastasis recti, or urinary leakage—without overwhelm.
+Realistic movement and exercise routines to feel stronger, reduce pain, and support your lifestyle goals.
+Tips for managing stress, optimizing rest, and creating sustainable habits that prioritize YOU.
+Evidence-based conversations around women’s health topics that are often overlooked in traditional care.

Dr. Kayla breaks down the science and simplifies complex topics so you can take actionable steps toward lasting change. Each episode combines expert insights, personal stories, and practical tools you can implement right away—whether you’re recovering postpartum, chasing your toddlers, preparing for birth, or simply working to feel your best.

You don’t need to live with discomfort, confusion, or frustration about your body. The Holistically Well Podcast will empower you with the knowledge and strategies you need to move out of pain, embrace your strength, and live with ease.

Because every woman deserves to feel strong, supported, and whole—through every season of life.

Tune in weekly, and let’s build a future where women’s health is prioritized, celebrated, and fully supported.

Connect With Dr. Kayla:

Instagram @DrKaylaBorchers
Website: www.drkaylaborchers.com

Alternative Health

Health & Fitness

Welcome to the Holistically Well Podcast, the place where women find the tools, support, and confidence to thrive in every season of womanhood—before, during, and after pregnancy. Hosted by Dr. Kayla Borchers, a Doctor of Physical Therapy, Orthopedic and Pelvic Health Specialist, and mama of three, this podcast blends science-backed strategies with a holistic approach to help you feel strong, supported, and connected to your body. As a pre/postnatal corrective exercise specialist and integrative dry needling expert, Dr. Kayla has worked with hundreds of women to address pain, restore strength, and heal from the inside out. Her signature approach combines exercise science, functional movement, pelvic health expertise, and practical tools for nourishment, rest, and stress management. Whether you’re planning for pregnancy, navigating the challenges of postpartum, or striving to feel confident in your body at any stage of life, this podcast is here to guide you. What You’ll Learn Here: +Holistic strategies to heal and strengthen your deep core and pelvic floor. +How to navigate common challenges like back pain, pelvic pain, diastasis recti, or urinary leakage—without overwhelm. +Realistic movement and exercise routines to feel stronger, reduce pain, and support your lifestyle goals. +Tips for managing stress, optimizing rest, and creating sustainable habits that prioritize YOU. +Evidence-based conversations around women’s health topics that are often overlooked in traditional care. Dr. Kayla breaks down the science and simplifies complex topics so you can take actionable steps toward lasting change. Each episode combines expert insights, personal stories, and practical tools you can implement right away—whether you’re recovering postpartum, chasing your toddlers, preparing for birth, or simply working to feel your best. You don’t need to live with discomfort, confusion, or frustration about your body. The Holistically Well Podcast will empower you with the knowledge and strategies you need to move out of pain, embrace your strength, and live with ease. Because every woman deserves to feel strong, supported, and whole—through every season of life. Tune in weekly, and let’s build a future where women’s health is prioritized, celebrated, and fully supported. Connect With Dr. Kayla: Instagram @DrKaylaBorchers Website: www.drkaylaborchers.com

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14 | How a PT Recommends Exercising in the First Trimester: Core, Pelvic Floor & Whole-Body Support

14 | How a PT Recommends Exercising in the First Trimester: Core, Pelvic Floor & Whole-Body Support

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