9 June 2019 in Pregnancy, Pregnancy, Training, Workout

Training in the Second Trimester of Pregnancy

9Second trimester is a time when you feel your belly is growing bigger and rounder. You’ve probably come to terms with the new situation and your future role as a mother. The discomfort connected with the first trimester and its ailments are probably gone, too. Therefore, you can now introduce some changes into your workouts. In the second trimester, it is worth to include exercises that strengthen the pelvic floor muscles in your training plan. Thanks to them, you will avoid the embarrassing condition of many pregnant women – urinary incontinence. This training will also affect childbirth by shortening its duration. You can also reduce the risk of crotch rupture or the need to cut it. You should also remember about exercises which improve the mobility and flexibility of the joints. Do not forget about breathing exercises.

Remember that thanks to the training you will be able to get back into shape faster after giving birth. So if your doctor does not see any contraindications, repeat the exercise daily. Do not forget about regular breathing while exercising. Repeat each exercise 10-15 times in 2-3 series.

What you should avoid:

deep bends with your head down
sudden jumps
deep squats
lying face down or on your back
Lifting your arms above your shoulders
engaging your stomach, especially your rectus abdominis muscle
rollerblading, ice-skating, skiing
riding a bike on a bumpy ground
diving, mountain climbing and other sports that might lead to hypoxia.

Remember to always consult your doctor before you decide to start working out. Keep watching your body while doing exercises. If your belly becomes heavy and you find it difficult to perform some exercises, e.g. in front support – stop the exercise. Do the exercises at a slow pace and focus on the right posture, technique and breathing.

An example set of exercises for women in the second trimester of pregnancy:

1. Sumo squat, or the wide sit.

Stand with your legs wide apart, toes turned out. Do a squat and at the same time squeeze hands in front of your chest.

2. Sumo squat with toe raise.

Stand with your feet wide apart, toes turned out, slightly bend your knees, place your hands on your hip spines, then alternately go up on your left and then on your right foot. Try to remain in a slight squat throughout the exercise.

3. Lunge backwards and forwards – the same leg, then change.

Keep your back straight, shoulder blades pulled, keep your body aligned: shoulders, hip and knee. Remember not to let your knees go over your toes.

4. Lateral leg abduction with a squat.

Stand with your feet hip-width apart, breathe in while squatting and then breathe out coming back to the starting position while abducting your leg to the side. Change legs after 10-15 repetitions.

5. Forward leg abduction with a squat.

Stand with your feet hip-width apart, breathe in while squatting and then breathe out coming back to the starting position while abducting your leg forwards. Change legs after 10 – 15 reps.

6. Backward leg abduction with a squat.

Stand with your feet hip-width apart, breathe in while squatting, then breathe out coming back to the starting position, and at the same time abduct your leg backwards. Try not to deepen the lumbar lordosis during exercise. Change legs after 10-15 repetitions.

7. Bending arms in reverse plank.

Keep your arms shoulder-width apart, bend them gently in elbow joints.

8. Raise hips to “chair” position in reverse plank.

Keep your arms shoulder-width apart, raise your hips up to a straight body line, keep your glutes tight.

9. Raise hip while lying on one side with support on forearm and on one leg bent in knee.

Keep your body aligned.

10. Raise your bent leg while kneeling supported on forearms.

Toes pointing upwards.

11. Kneel on all fours and lift opposite arm and leg up to straight body line.

Your head and eyes look downwards, toes turned upwards. Try to hold the position for about 3 seconds, then change sides. Perform the exercise slowly, focusing on your breath.