Exercises » 2nd Trimester Fitness » Main Points & Benefits
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To get you started why not go to our BloomingFit products page to buy a top quality Fit ball they're a brilliant exercise product and a 'must have' to use in pregnancy. You'll then have your own ball to use during labour and to help get you back in shape as a new mum What a great investment and value for money!! Click here for more details of how to buy your BloomingFit Ball |
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Main exercise points for the second trimester (3-6 months)
Posture & balance
By now your centre of gravity pushes forward due to the baby bump growing out, forwards and increasing size. Also due to relaxin there is less lower back/ ab support so you tend to arch your lower back (called lordosis). So try to focus on great posture, lengthening through your spine. Exercises which demand lots of balance and skill may not be appropriate now. So step classes, circuit training and highly choreographed aerobic classes. Also gym exercises such as BOSU, single leg squats and ab plank will be inappropriate
Positioning
Lying for prolonged periods flat on you back in this stage of pregnancy is not advised. The reason being that increased baby weight may put pressure on one of your hearts major vessels (known as the Vena Cava). This has the possible potential to restrict blood flow to the placenta. However releasing the pressure by changing your position every few minutes (with a pelvic lift or side roll) makes exercising on your back a safe option.
Temperature
Your internal thermostat alters due to hormonal changes and you actually sweat more easily (charming). But be careful not to overheat as you may dehydrate, feel dizzy and have poor exercise technique. Refer to the intensity scale and wear layers of light breathable clothing you can remove as you warm up. Keep the room well ventilated and drink plenty of water. Take cool down breaks within the exercise session.
Overtraining
Now you are hopefully Blooming and brimming with positive energy!
Great but be aware of over-training and exceeding your limits.
Also emotions of your changing body image can be common now that your bump is showing and clothes not fitting so keep perspective and focus on your healthy growing baby rather than your jeans no longer fitting. (Stay with the BloomingFit post-natal plan and you will be back in them soon!)
Listen to your body and set aside some relax and connect time.
Benefits of exercising in the second trimester....
- As pregnancy progresses you may experience new discomforts of varicose veins, indigestion and constipation. Delightful!! Exercise can help alleviate these to enjoy a more comfortable time.
- As your abdominals weaken, your lower back is less supported and your core stability is vulnerable. However by following the BloomingFit abdominal and back exercises this can be strengthened to reduce back pain, injury and aid posture.
- pelvic floor exercises will help strengthen these muscles and help prevent long term complications
- Both cardio and strength exercises will help you prepare by increasing your endurance ability to cope with labour and your bodies strength to cope with the extra pregnancy weight
- Being fit and healthy is the best possible environment for your growing baby to develop
- Exercise releases happy hormones which help lift your mood and feel more positive about your changing body shape. Not all women love their bump, but exercise does help you have a more positive body image and helps you feel a more confident pregnant mum
So let's make a start now and begin the warm up exercises ....