Which Exercises Are Effective in the Second Trimester

Safe yoga sets for pregnant women

By paying more attention to physical activity, you will significantly increase the chances that your condition during childbirth will be stable and your baby will be born healthy. So—second trimester: the exercises you can perform are already limited. Therefore, to avoid unpleasant consequences, choose any “sport” you like: combine Pilates, yoga, and other relaxing techniques.

Which of them are relevant in the second trimester—we discuss in the article.

Yoga for pregnant women: second trimester asanas

Unlike the first trimester, in the second trimester, you can allow yourself a little more in terms of physical activity. Use both the poses you practiced at the beginning of pregnancy and add new ones.

Open and close the practice with a calm Sukhasana – sit cross-legged and prepare your breathing by slowing down the inhalation and exhalation.

In this trimester, it is appropriate to perform asanas according to the method for pregnant women. Therefore, for comfort, place two pillows, rolled blankets, or covers under your legs. If there is pelvic pain, do not use the pose or limit the time, minimizing pressure and stretching in the legs.

Take Adho Mukha Svanasana (downward-facing dog pose) to prevent or relieve constipation. At the same time, you will stretch your back and legs and open the shoulder girdle to facilitate breathing.

What about a fitness ball in the second trimester?

In sports centers, fitness balls are used in regular workouts, and some specialists recommend using them during labor. But you can start getting acquainted with the fitness ball at home.

Here is a list of useful exercises:

1. Sit in a stride, widen your feet, and place your palms on your knees. Using your pelvis without engaging your legs, move the fitball underneath you. To the left and right, back and forth.
2. Raise your hands at chest level and gently begin to pull back, bringing your shoulder blades together.
3. Lay out a mat and sit on the floor. Support yourself behind the body. Then bend your legs and clamp the ball between your knees. Repeat the squeezing and releasing several times.

Exercises in the second trimester. Pilates elements for expectant mothers

Pilates is beneficial for moms because it combines static load, stretching, and safe gymnastics.

Try these exercises:

1. Sit on the floor, spreading your legs and extending your arms to the sides. Gently begin to rotate your torso alternately to the left and right.
2. Stand up and raise your arms as you inhale. Lower your arms as you exhale.
3. Get down on all fours. Place your hands directly under your shoulder joints, and your knees under your pelvis. Arch your back as you inhale and lift, drawing the pelvis inward as you exhale.

Sounds simple? If you try to perform it, strictly following the technique, you will soon feel the first results – relaxation, relief, mood improvement, and chest opening!

Stretching correctly

Most importantly, stretching will help you properly prepare for childbirth, as well as ensure good blood flow so that the baby inside does not experience oxygen deprivation.

Of course, in the second trimester, the belly has grown noticeably, and expecting to stretch as deeply as before is not realistic. The baby presses on the abdominal area and gives more tension to the back due to the load. From this comes pain, breathing difficulties, and other problems.

The golden rule is not to overextend the stretch, but to do what feels comfortable for your body. Feeling natural resistance? Stop and don’t go further.

What we do:

• Bend to the right and left
• Very gentle twists

If you lack time and it’s tough, even 10 minutes a day will yield more results than an hour-long workout once a week.

What pregnant women can and cannot do in the pool during the 2nd trimester

If you’ve been unsure whether to go swimming, the answer is definitely yes! Firstly, it’s beneficial to attend special water aerobics classes for pregnant women, but if time or budget is a constraint, try independently practicing: ‘underwater cycling’, ‘scissors’, and even simply mimicking walking with knees raised to the stomach.

If all this is too difficult or if you’re feeling lazy – just keep moving.

Important! Follow safety precautions, hold onto the edge, and monitor how you feel. Be sure to wear slippers out of the pool to avoid injuries.

Exercises in the second trimester. If you are used to doing squats during workouts – should you continue?

As usual, rely on how you feel and your doctor’s advice. Pay special attention to technique: don’t chase the number of repetitions, only do it with your foot completely flat on the floor, and use support, like a wall.

Running, ellipticals, and other cardio during the 2nd trimester

We talk a lot about preparing for running and how injury-prone this exercise can be. This happens due to improper technique, and sometimes because the body is unprepared.

If you haven’t been running before, pregnancy is not the best time to jump into it. Cardiovascular activities will certainly be beneficial in a light form. For example, brisk walking.

When exercising in the second trimester is questionable

In some cases, it’s worth consulting your doctor additionally. “Filter” the list of approved exercises:

• when you have been diagnosed with uterine hypertonus;
• if there is a risk of miscarriage;
• if you observe swelling;
• nausea is more frequent and lasts longer than usual;
• there are joint problems;
• feeling unwell and untreated infections.

Dear mothers, we wish for your pregnancy to be comfortable and your labor to be safe!