Exercise during the second trimester
Exercise during the second trimester begins to get easier for most. Folks will often get their groove back around this time with less morning sickness and an increase in energy. If this is you and you need some guidance with your routine, in this blog I am sharing tips to help you get started.
Exercises to focus on during the second trimester:
Incorporate breath work exercises. This includes diaphragmatic breathing, piston exhales, pelvic floor contractions and the connection breath. Download my free deep core guide where I walk you through each exercise.
Body mechanics. Pay attention to how you move through different positions. For example when moving from laying to sitting/standing be sure to turn over to your side. When picking things off the ground bend your knees and hinge at the hip to avoid straining your lower back.
Core pressure management. Start being aware of any coning or bulging in your core. You can do so by taking a peek at your belly or placing one hand on your belly during exercises. This will show up as a bread loaf look to your belly or popping in the midline of your core. Connecting back to your breath will help manage pressure as well as modifying the exercise. Check out this video (part 1 & part 2) where I explain how to know if an exercise is appropriate to continue or begin modify.
Total body strengthening exercises. Think squats, lunges, deadlifts, leg curs, back rows, rear fly’s, lat pull downs. All of these exercises are safe and a great way to support your body as it changes.
Remember that minimal modifications are needed at this point. After being cleared to exercise the focus during phase of pregnancy is to continue moving in a way that feels good to you. By staying active you will continue to increase strength, preserve muscle mass, strengthen your core and create balance within your pelvic floor muscles to prepare your body birth.
