prenatal exercise; Second Trimester
Second Trimester
In the second trimester (weeks 14-27) there are new psychological and physiological changes that take place. Commonly, at this stage of pregnancy, people generally feel a sense of relief and reduced anxiety over miscarriage, less frequent or no longer experiencing nausea or sickness, increased energy, and more social support as they share the news with friends and family. Congratulations!
With these developments, both mother and baby’s body are adjusting to growth, pelvis and spine positioning, and energetic fluctuations. As a fitness trainer guiding workouts, it’s my commitment to meet you (and baby) where you’re at.
Additionally, there may be some cases where we’re taking weight training and intensity precautions based on where the placenta is located and personal comfort. An anatomical ultrasound usually done at 20 weeks can offer clarity and ease around health of both mother and fetus. Any additional weight training restrictions will be determined by OBGYN and your preferences.
Training goals for a Well-Designed Exercise Program throughout the Second Trimester Include (1):
Reduce incidence of back and pelvic pain.
Continue to work on strengthening and relaxing pelvic floor muscles.
Encourage good alignment and posture.
Maintain strength and cardiovascular fitness.
Additionally, as the baby grows, it may feel less comfortable lying on your back. Research and exercise guidelines vary in their suggestions for being in a supine position during this time. What is most important is your comfort and acknowledgement of any signs or symptoms in a supine position, especially as the fetus and fluid weight increases.
We will minimize the time spent lying on your back and incline the supine position to at least 15 degrees to avoid excessive pressure on the vena cava, the main vein that carries blood back to the heart from the lower body. If experiencing light headedness, nausea, shortness of breath, or tingling in the legs at any point when in the supine position it is crucial to communicate this and move out of that position.
Some common concerns in the second trimester are (2):
Round ligament pain.
Increase in breast size.
Edema
Leg Cramps
Pelvic Girdle and Low Back Pain
Some people may and others may not experience much discomfort at this time, and we will make appropriate modifications as necessary, where needed for you. For example, If you’re feeling heaviness in breasts, upright rows may feel better than bent over rows. Also, if experiencing round ligament pain, it may feel good to do a longer warm up including pelvic tilts, 1/2 kneeling side bends, and opt for heel slides for lower ab strength versus heel taps or leg extensions which may put more downward pressure on the pelvis.
In general, exercise and moving around in general can help with blood circulation and prevent leg cramps and edema.
Specific strength training modifications in the second trimester include:
Continue to encourage connection breath even as the rib cage changes position and growing abdomen pushes diaphragm higher.
Strength training should be monitored as abdomen grows, barbell exercises may need to change depending on bar path, heavy loads may need to decrease as the pressure inside the abdomen increases and weight increases as well.
Checking in with the abdominal musculature and linea alba (vertical center space tissue between each quadrant of abdominals). If doming in the front of the abdomen is present, reduce tension and weight for that exercise, adjust angle, and/or discontinue that exercise. An additional decreasing effort in the abdominal region will be necessary if diastasis rectus abdominis is present.
Mid way through trimester, it may be appropriate to discontinue planks, crunches, and sit ups as the linea alba may not be able to support them as the abdomen grows.
Checking in with pelvic girdle pain and modify single leg exercises, lunges, and deep wide squats.
Break cardiovascular training into two or three smaller time chunks instead of doing one long walk or run.
Cited Sources:
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.260
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.260
For questions or to set up your first session contact Brie.
