Second Trimester
Although the fatigue and nausea you’ve been experiencing are (hopefully) starting to wane, your bump is beginning to expand more and more. Your weight and centre of gravity are in a state of flux, with the curve of your lower back increasing and your chest possibly moving forward. Decreased balance, endurance and coordination are common at this stage of pregnancy. The second trimester is the right time to start making more tangible modifications and adjustments to your workouts, to help support the more sensitive joints of the pregnant body.
What are the benefit of Exercises during the Second trimester?
Exercise will help you achieve balanced muscle development as you progress into your pregnancy, and it will increase your stability and body awareness, which is especially important at a time when the body is changing at such a rapid rate. The deep breathing in exercise can help with stress and anxiety management while serving as a useful tool during childbirth later on.
Is exercises safe during the second Trimester?
Prenatal exercises is not only safe now, it’s recommended because of the method’s adaptable nature. Whether you’re working on the weight machine or on the mat, my prenatal workout can be modified to accommodate how you’re feeling on any given day.
Even though you might be feeling more energetic in the second trimester, it’s still important to listen to your body. Don’t feel the need to do Pilates every day. Instead, be mindful and moderate—and don’t push yourself.
Exercise to try
Just because you’re noticeably pregnant, doesn’t mean you’re “fragile” or can’t challenge your body with exercises. Low weight resistance can be an excellent place to safely strengthen and tone your entire body as your belly gets bigger, since the resistance tension helps to support your weight against gravity as your muscles are lengthening under load.
Whether you choose to do Pilates or any other type of exercises, which offers similar benefits anywhere, anytime, side-lying exercises, such as Side Planks and the Side-Lying Series, are great choices during pregnancy. Keep in mind that the focus should be on activating the transverse abdominals (the muscles that “corset” your waist) to provide support around your abdomen and protect your back.
Exercises to avoid
During the second trimester, some pregnant women feel the need to limit supine exercises (those done on your back). When lying on your back, the uterus can compress the inferior vena cava and the aorta, restricting blood flow to the baby and making you feel dizzy. Some expectant women prefer to avoid lying on their belly, too; after all, there’s a baby in there!
Other movements to avoid: exercises like the Hundred Pilates exercised, since too much forward flexion (that crunching motion) can cause diastasis recti, where your abdominals split from too much pressure from the uterus or if your abdominal muscles are too strong. Feel free to still do flexion in a seated position, such as with Spine Stretch, cable machine rotation.
Precautions and Modification
As the baby grows and your ligaments continue to stretch, be mindful of your range of motion during exercises, taking care not to overstretch, especially during rotation. Props, such as stability balls and foam rollers, can help keep things within a safe range. Other support props, such as the wedge, come in handy for modifying supine work (those done on your back). For standing exercises, use a wider stance to accommodate your belly.
My advices
As a general rule, it’s important not to overexert or overheat your body during pregnancy, especially as your baby is getting bigger and taking up more space within your body.
Take care not to overwork the pelvic floor, since a too-tight pelvic floor can result in pelvic dysfunction during and after pregnancy. If you’re worried that something might hurt the baby, or might not feel good on your body, tread lightly or avoid it altogether. After all, only you know your body.