Exercises » 2nd Trimester Fitness

How your body changes in the second trimenster of pregnancy & how it may affect your fitness and exercise

 

The journey continues...  

 

Overview

(weeks 14 - 26) 

This next journey through your second trimester of pregnancy is often a releif as some of those pesky symptoms of early pregnancy begin to subside (though some women do feel pretty 'terrible' throughout their nine months). But hopefully you will be feeling more balanced and energetic as hormones level off and you begin to bloom!

However not every mum to be feels comfortable with the changes that are happening in her pregnant body. Some women feel 'out of control' and that is a perfectly natural fear. Exercise can be such a truly positive help to enjoy a healthy and balanced pregnancy. Also the bloomingfit strategies to de- stress and relax are incredibly beneficial to both you and your babies well being.

Posture & balance

The majority of the baby's organs are in place and now is the time for rapid growth. The hormone Oestrogen promotes the growth of your baby, and therefore your bump. As your uterus grows it rises out of the pelvic brim and begins to protrude forwards and you actually start to look pregnant and your jeans probably won't fit anymore. 

This change alters your entire posture and balance so following our specific exercises for correct posture is essential. These will help keep your body safe and reduce injury, pelvic and back problems.

 

Joint instability

One of the major hormones for pregnancy and in relation to exercise is relaxin which is released from the placenta. It relaxes ligaments and fibrous tissue, especially around the pelvis to prepare for labour. Although a brilliant idea it does have some technical faults on your joints which become more 'bendy' and less stable. Add to this the extra weight and 'wonky 'posture' then it becomes apparent that specific pregnancy exercise is needed to keep safe and injury free. Thankfully you have the specialist BloomingFit! 

Oestrogen is also responsible for growth in your breast tissue (in preparation for breast feeding and as store for fat) so wearing a supportive bra is essential.

A properly fitting sports bra is an important investment not only for comfort and support but also to help prevent stretch marks on the breast tissue.

 

Abdominal separation

As your bump gets bigger your main frontal abdominal muscles (technically called Rectus Abdominus) which run long ways either side of your tummy button begin to feel the strain. These abdominal muscles lengthen and weaken and eventually separate apart (a bit like a pair of curtains being drawn open). This puts pressure on your lower spine, core stability and pelvis

Therefore many 'popular' ab exercises are now really not suitable or safe for this stage of pregnancy. Therefore it is important that you follow our specific and detailed BloomingFit advice on how to exercise your abdominals.

 

Care & Caution for pregnancy Exercise is highly beneficial in pregnancy; however there are certain medical and pregnancy conditions which must be considered for the well being of both mother and baby.   Before Starting Exercises We advise all women to speak to your health care practitioner before embarking on any exercise program in pregnancy; but it is particularly essential if you have any of the following conditions that you consult your GP or Midwife as exercise may be contra indicated. •History of miscarriage •Medical problems such as diabetes, kidney disorder and or respiratory problems •History of cardiac disease •High blood pressure •Medication which alters blood flow or cardiac output •History or present joint problems •Anaemia •Poor general health and immunity problems •Expecting twins •IVF conception •History of premature labour •Incompetent cervix   However some complications may not happen immediately but only happen as you progress through your pregnancy. Therefore it is very important after each check up with your midwife/ GP that you re read the ‘Care & Caution' section again to check that it is still safe to exercise.   Stop Exercise & seek medical advice if: If any of the following conditions, complications or changes arises at any time during your pregnancy then we strongly advise you to immediately stop all exercise and seek the advice of your medical practitioner: •Any vaginal bleeding •High blood pressure •Prolonged headaches and/ or ‘flashing' lights in your vision •Anaemia or severe fatigue •Any infection or high temperature and fever •Leak of fluid which may be rupture of membranes •Urinary incontinence •Baby has been medically confirmed to be small for dates (IUGR) •Placenta praevia has been diagnosed •Swelling, pain & redness in calf (DVT) •Fainting and dizzy spells •Any abdominal pains and/ or painful tightening   So before you head out the door sprinting to the gym do consider the following wisdom.... •Was exercise a regular activity in your life before pregnancy or are you new to fitness? For beginners it's never too late to start; but embark on a non impact beginner level and stick with this level throughout your pregnancy. Keen is good but know your limits •Remember every woman's pregnancy is different and changes through the 9 months. You are likely to have ‘energetic' periods and also ‘exhausted/ fed up' times. So you need to be flexible to your exercise goals; and not a slave to a rigid training regime. •The most important wisdom is to "listen to your body"

 

 

 

Next go to the Main Points & Benefits of exercise in your 2nd trimester of pregnancy...

 

 

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