Second Trimester Exercise Program
The second trimester is an ideal time to stay active, as many women feel a boost in energy and overall well-being. However, it’s essential to adjust your workout routine to accommodate your changing body and ensure the safety of both you and your baby. By now hopefully most of the nausea has worn off, so getting some physical activity can also be great for your mental health. Before starting any workout plan, talk to your doctor to make sure you’re cleared to exercise.
For the most part, you can continue to do what you’ve been doing during your 1st trimester. Avoid things like heavy twisting from your core and now is not the time to be moving heavy furniture around, and that can include lifting heavy at the gym. Personally, I ran until I was about 5 months pregnant. I wasn’t running very fast nor was I running very far, but I ran and in my mind that’s all that mattered. And it made me feel accomplished. After a certain point, during my 2nd trimester, I had to stop running because the weight of every stride was putting too much pressure on my pelvic floor and belly. She was sitting pretty low, which is why it also felt pretty uncomfortable. Every body is different, so there isn’t any one size fits all. I know some who continued running or even taking dance classes until 8 months.
I wanted to offer some helpful tips and a sample strength workout to help get you through this stage of the pregnancy. Here are some things I found helpful during my 2nd trimester:
Listen to your body - If you experience pain, dizziness, shortness of breath, or any other concerning symptoms, stop immediately and rest
Include pelvic floor exercises - Pelvic floor muscles help decrease the damage these muscles experience under the strain of carrying a growing baby. A healthy pelvic floor also makes labor and delivery less risky and postpartum recovery faster
Incorporate strength training - Use light to medium weights to help strengthen your full-body. Avoid lifting too heavy to prevent from straining back and coning
Modify high-impact movements - For example, instead of doing skater hops, do lateral lunges
Be mindful of balance - Your center of gravity changes during pregnancy which can cause you to lose your balance more easily. Balance on one leg for thing like single-leg deadlift or warrior 3.
Sample Workout Program - 3 Rounds Each
Half-kneeling overhead press - 10x/side: Start in half-kneeling position w/ left leg forward. Using 10-15 lbs dumbbells, start with arm bent at shoulder and press up to full extension. Repeat on the opposite side.
Incline press - 10x: Start laying on your back on a bench (feel free to adjust incline to not put additional weight on back). Bring dumbbells next to shoulder with arms bent and then while keeping back flat against bench, extend both arms up to straighten fully then return to center.
Plank dumbbell drag- 10x/side: Start in forearm plank position with one 5-10 lbs dumbbell. Place dumbbell under left shoulder then get into forearm plank. While keeping hips square, drag dumbbell using right hand to right side. Repeat on left side.
Bent over Row - 12x/side: Start on bench, bent over keeping back flat. Use 10-15 lbs dumbbell, and start with arms extended, and row arm towards hip on the side. Then repeat on opposite side.
Bear Crawl Hover - 30 secs: Start in tabletop position, with shoulders over wrists, knees under hips, back flat. Lift knees off ground and with core engaged.
Modified side plank with abduction - 10x/side: Start in Side-lying position with hips stacked and knees bent. Using a pilates ball or block, lift and lower hips.
Some final thoughts; staying active during your second trimester can help you feel better physically and emotionally, and can also benefit your baby. By following these tips and listening to your body, you can maintain a safe and effective workout routine throughout your pregnancy. Always prioritize safety and enjoy this special time as you prepare for the arrival of your little one.
