EXERCISING DURING YOUR SECOND TRIMESTER
Do you know how to keep active and fit throughout each stage of pregnancy?
If you’re in your second trimester, you may be feeling more energetic now and relieved to be beyond the first trimester!
There are so many milestones throughout pregnancy, congratulations on being here!
You may be thinking more about exercise these days and although you may not start to “show” until a bit later, you should bear in mind that certain considerations should be made to your exercise program as your body changes, the fetus moves out of the pelvis etc.
Below are my top five tips for exercising throughout your second trimester (roughly 13-27 weeks):
MODIFY YOUR ABDOMINAL EXERCISES
Swap your abdominal program to a core-focussed one instead. Meaning that if you’ve been doing sit-ups/crunches/leg raises, now is the time to stop! Instead, consider strengthening the core in safe ways such as through breath work.
Diaphragmatic breathing with core activation is at the very foundation of ALL exercise programs with each and every one of my clients. Work with me one-on-one to learn how to strengthen the core with breath all while calming your mind and relaxing your body.
Core strengthening with focus on the pelvic floor and abdominal connection is essential for all pregnant and postpartum women.
STRENGTH TRAINING CONSIDERATIONS
If you’re used to weight training prior to pregnancy, there’s no reason why you can’t continue to use weights during pregnancy.
You’ll need to use your own judgement on whether to decrease the weights and you may start to decrease the rep range too. If you were accustomed to doing 16-20 reps in your first trimester, consider dropping it to 10-12 reps in your second trimester. This should best be determined on a case-by-case basis however.
Do you have a friend who’s had a baby recently? How much did their baby weigh? How much does a six month old weigh? Have you weighed a new mom’s change bag or car seat? These are heavy objects, and if your upper body isn’t strong, sure enough, other muscles will kick in to help stabilize and lift, which can lead to muscular imbalances and postural problems.
I use resistance training with each and every one of my clients and for good reason! You need strong arms and legs not just for pregnancy, but postnatally too.
TAKE OUT THE IMPACT
Once you hit your 13th week of pregnancy, you’ll also want to take the impact out of your exercise routine.
If you’re used to doing aerobics for example, stick to lower-impact moves. Low-impact means one foot is always on the floor. Marching on the spot is low impact, jogging on the spot it high impact, for example. If marching in place isn’t challenge enough for you, add arms above your head for a bit more intensity.
Other considerations: don’t perform any side steps wider than shoulder distance apart, because you want to avoid putting too much pressure on your unstable pelvis.
Also avoid any heavy thrusting/twisting movements to your pelvis too ie: hula hooping or some latin-based dance movements where you’re encouraged to “pop” your hip forwards. This is most unsuitable for a pregnant (and postnatal) pelvis.
LYING ON YOUR FRONT
Because your fetus is now out of your pelvis, lying on your front may not be appropriate, not just because of your baby bump, but also due to pressure being placed on your sensitive breasts.
I’d suggest all pregnant clients at 13 weeks (or even sooner) do an alternative exercise to front-lying. There are literally hundreds of alternative exercises for pregnant women to do in a hands and knees position. Let’s get creative together!
LYING ON YOUR BACK
Supine Hypotensive Syndrome affects some women during pregnancy. This is where the weight of your developing fetus puts pressure on the main artery which returns blood back to your heart. This can in turn can stop blood flow to your baby too.
If desired, you could put a couple of pillows or towels under your head and shoulders to lift your head above your heart while exercising. Listen to your body and see how you feel!
If you are experiencing any symptoms from supine, switch to side lying right away; left side lying is most optimal for perfusion.
And there you have it – my top 5 tips for exercising during your second trimester!
[hr]Work with me one-on-one for an individualized program to reach your health and fitness goals!
Check out the Bodies for Birth page on Facebook for daily posts this week regarding prenatal fitness! Join our private Facebook group for ongoing access to me, to connect with other moms, for answers to your questions, for support and resources!
You can work with me one-one-one via Skype or in-person. Visit www.bodiesforbirth.com to learn more!
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Written in collaboration with Claire Mockridge, www.clairemockridge.com
Claire Mockridge is a qualified and experienced Personal Trainer, Fitness Instructor and Pilates Teacher with a passion for fitness and wellbeing. Teaching general exercise and Pilates classes in West Bridgford, Nottingham, Claire has a specialism in pregnant and postnatal fitness.
See more at: http:www.clairemockridge.com