Fitness for 2 – Exercising in the 2nd Trimester

Fitness for 2 – Exercising in the 2nd Trimester

before you read this, check out this post about working out in pregnancy!
don’t forget to talk to your doctor, too!

So, you’re pregnant! Congrats! That’s amazing news and we’re so happy for you, here at The H is For…! Seeing that positive pregnancy test comes with a slew of questions and “should-do’s”, not to mention the all “shouldn’t-do’s” too! One of my most-asked questions is about my workout regimen during my most-recent pregnancy. I decided to partner with Vive Personal Training to put together an informative series on working out in pregnancy from exercising in the 1st trimester to working out postpartum and all the things you need to know in between! Of course, always talk to your doctor or midwife before starting any kind of fitness regimen during pregnancy!

Exercising in the 2nd trimester is a welcomed change after the rough three months that is the 1st trimester! You’re energy has increased, hopefully the morning sickness has subsided and you’re belly bloat is starting to turn more and more into a cute little bump! While this is an exciting time, it’s still important to modify your workouts to ensure that you’re incorporating methods that are safe for your pregnant body. Let’s take a closer look at what exercising in the 2nd trimester looks like, what’s happening to your body and how to modify your workouts accordingly.

what’s good to know about exercising in the 2nd trimester:

Balance is Compromised as you Grow

As your belly gets bigger and bigger, things tend to move around a bit… so does your center of gravity, which can cause your balance to be compromised as you get used to this new center of gravity. When you’re exercising in the 2nd trimester, it’s important to keep this in mind as you move.

Blood Pressure Drops

High blood pressure is a big concern late in pregnancy, but did you know that your blood pressure takes a dip in the second trimester before going back up in the third? Because of this, you may find yourself feeling dizzy when you kick up that heart rate, which could lead to fainting, putting you at a risk of falling. Make sure you listen to your body and if you’re feeling dizzy or faint, stop working out and sit down.

Aches and Pains

There are aches and pains that many women feel as they get bigger and bigger. These can be made worse with physical activity. Talk to your doctor if there are any aches and pains you may be feeling that aren’t just sore muscles, as you may need to pull back from certain type of movement in your workouts to let your body grow more comfortably!

stay away from:

The supine position

Once again, no movements that have you working your core while laying on your back.

Movements with significant change in head position [dizzying]

With a change in your body’s center of gravity and a decrease in blood pressure, you’re at an increased risk of feeling dizzy and falling. You want to keep that from happening, as falling can be dangerous to your baby!

High impact movements

You’ll find that, as you get bigger, even lower impact movements will feel like they’re high impact. For now shelf the high impact exercises until baby is here!

Fall risk movements

Can’t say it enough! Don’t be climbing up/jumping up on things or playing any impact sports!

Recommended Exercises:

weight lifting – lower weights, higher reps, take your time
yoga
walking
swimming
elliptical

fitness for 2 video series

This is just a general summary of what you need to know about exercising in pregnancy. As you journey from first trimester to third trimester, certain modifications and changes are necessary. I paired up with Jon at Vive Fitness to create a video series about working out throughout your pregnancy and how that changes as you get closer to your delivery day. The series includes inspiration for the types of workouts that are best to do and even some exercises you can do at home!

Click on the links below to read the posts and watch the videos for the rest of the series:

Working Out in the Pregnancy 101
Working Out in the First Trimester
Working Out in the Second Trimester
Working Out in the Third Trimester

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