Your bump is getting bigger and your body is changing but you still want to move, well you may be in your 2nd trimester but exercise is not out of the question.
During the second trimester you have hopefully lost the nausea/sickness and tiredness and start to feel more energised. It is during this time you should feel more willing to move more and actually want to so whilst you can, go for it. This however is also the time you will start to see a lot more of the physical changes to your body. I can’t actually get over much my bump grew over these 12 weeks and that definitely played a part in how I alerted my movements.
Because that’s all it is about when it comes to exercising during this time, making adjustments and modifications. You don’t have to stop or give it up, anything that was a definite no you will have stopped during the first trimester.
What needs to be modified?
- When you reach 20 weeks or start to show more (whichever comes first) it’s time to reduce the amount of time you spend laying down on your back. It’s absolute fine to do exercises like laying glute bridges or chest press for example but sit yourself you in between each set.
- Alongside this getting down to the floor an up again is best done going from a side to laying position to limit the chance of diastasis recti. This is a very common occurrence and not something to worry about if it does happen to you but if you can limit the chance you might as well.
- It may be time to lighten your weights if you feel you are starting to strain when using them. Remember the goal is to maintain and keep healthy, not aim for any PBs in strength.
- Changing positions to accommodate an ever growing bump will also help to keep you going, for example in a squat you may wish you stand a little wider and slightly turned out, or in plank based positions coming onto the knees for more support.
- High impact exercises are up to you, if it still feels ok it’s perfectly safe to continue just be aware your balance will be alerted. It is fairly easy to still get a good workout in without it, I have shared an example of a low impact circuit here
- If you do spin or cycling you can still continue this but be aware your pelvis may be shifting and this can cause discomfort. As well be extra careful when getting on or off the bikes to avoid any risks of falls.
- Be aware of your heart rate and body temperature, we don’t want either to get too high. Maintain around 60-70% of your max effort and hydrate often.
- Use that energy boost you’ve hopefully got to keep it up.
Things to think about
As I have mentioned your balance will shift as your bump begins to get bigger which is why it is so important to still focus on your core. Crunches and sit up like exercises are not required, instead it’s about plank based core work that will help. Deep breathing before working out and engaging your core during all exercise will benefit you greatly.
Strength based exercises to maintain glute and back strength will help you maintain posture and alignment. As well as hopefully reliving pressure of the baby growing and weight moving towards the front of your body. We want to eliminate as much lower back pain as possible which is where the glute strength comes in to support.
Your goals and focus remains the same as it did in the first trimester, creating a fit, strong and healthy body for yourself and your baby.
If weight based work isn’t working for you have a go at some Pilates or barre, both of these are great low impact options that will still offer the strength work required. And walking is free and a great way to keep your body moving.
Do what feels good for you
At the end of the day this is your pregnancy so no matter what I have said you have to do what feels right for you. Be mindful and aware of your body changing and work within your own boundaries. Your body will do a pretty good job of letting you know if she needs rest or wants to move. No guilt or shame is required if you don’t want to do anything, just like you shouldn’t be made to feel in the wrong for working out.
It’s your pregnancy, your body so you do what feels right, healthy & good for you. That will always be the right call.
xxx
Not in the second trimester? Read about exercising in the other trimesters here: First and Third
