Second Trimester Pregnancy Exercise Tips and Modifications

second trimester exercise tips and modifications

Continuing our trimester series, this episode of the Strong Mama Podcast covers the 2nd trimester!

For many of you, you'll start feeling more energized at this point and ready to get more active, which makes it a really fun time to increase your training or get back to it

This is where you can really apply exercise techniques to prepare your body for the rapid changes and demands to come — the 3rd trimester and labor.

Tune in to learn what's going on with your body (physiologically and physically) during this stretch of pregnancy, how it impacts your movement, key training tips, and important exercise modifications.

This episode is a goldmine, so you may want to grab a pen and paper (or your notes app) too!

Oh, and don’t forget to download our FREE Pregnancy Guide: Pregnancy Exercise Modifications by Trimester

In This Episode You’ll Learn:

  • key changes happening within your body

  • how these changes impact your movement

  • exercise tips and modifications to make

  • preparing your body for the third trimester and birth

More Resources!

Show Notes:

Hey there! It's Nicole, your host at the Strong Mama Podcast, and I'm beyond excited to dive into today's episode. Seriously, I spent a good hour crafting the outline because, well, I'm not one to wing it—especially when it comes to providing you with valuable insights on navigating your pregnancy journey. Today, our focus is on the second trimester—a more energized phase for many expectant moms.

Let's kick things off by acknowledging that the second trimester isn't a universal utopia. While some moms revel in newfound energy and increased exercise motivation, others might continue to grapple with lingering symptoms. If you find yourself in the latter category, please know that it's entirely normal, and you're not alone in your journey. The beauty of pregnancy lies in its unique path for each woman.

Now, for those sailing through the second trimester, it's often hailed as the golden period for exercise. Energized, motivated, and ready to up the ante—sounds pretty good, right? Today, we'll explore the physiological and physical changes, training tips, and exercise modifications to make the most of this exciting phase.

Understanding the Second Trimester Changes

Physiological changes persist in the second trimester, and embracing these transformations lays the groundwork for effective exercise and well-being. Here's a snapshot of what's happening within your remarkable body:

Relaxin Continues To Play a Role

  • Just like in the first trimester, relaxin remains a key player. It's orchestrating joint and ligament relaxation, preparing your body for the impending expansion during childbirth. This can introduce feelings of instability, so awareness and targeted exercises become crucial.

Blood Sugar Utilization: Snack Smart for Steady Energy

  • Your baby is relying on your blood sugar for energy during this phase. Incorporate a nutrient-dense snack 30 to 60 minutes before your workout to ensure stable blood sugar levels. Think of it as fueling both you and your baby for a successful exercise session.

Elevated Blood Volume

  • The first trimester's rapid blood volume increase continues into the second trimester. This surge facilitates enhanced oxygen and nutrient delivery to your muscles and baby. Expect a boost in endurance and overall exercise capacity—your body is primed for a positive training effect.

Visible Belly and Alignment Shifts: Adapting to Physical Changes

  • As your baby grows, your belly becomes more noticeable, accompanied by weight gain. This prompts shifts in alignment, with your pelvis tilting forward. Counteracting these changes through targeted exercises is essential for preventing future aches and pains.

Intra-Abdominal Pressure: Core Caution

  • Growing baby, growing pressure. The second trimester introduces increased intra-abdominal pressure, emphasizing the importance of mindful core exercises. Steering clear of movements that amplify this pressure is crucial to safeguard your pelvic floor and prevent long-term issues like diastasis recti.

Training Tips for Second Trimester Success

Now that we've unveiled the physiological intricacies, let's talk about practical tips to maximize your exercise potential during the second trimester:

Embrace the Energy: Ride the Wave

  • If you're one of the lucky ones feeling a surge of energy, embrace it! The second trimester often gifts you with a renewed enthusiasm for exercise. Modify your routine to capitalize on this boost, whether it's increasing frequency, intensity, or exploring new activities.

Mindful Core Work: Strengthen with Caution

  • Recognize the increased intra-abdominal pressure and tailor your core exercises accordingly. Opt for exercises that engage the deep core muscles without exacerbating pressure. Pelvic tilts, bird-dogs, and modified planks can be excellent choices to maintain core strength in pregnancy safely.

Resistance Training: Build Strength Gradually

  • If resistance training is part of your routine, continue but with mindful adjustments. Gradually progress weights, focusing on form and controlled movements. Engage in compound exercises that target multiple muscle groups, promoting functional strength.

Listen to Your Body: Individualize Your Approach

  • Your body is unique, and so is your pregnancy journey. Listen to your body's cues and tailor your exercise routine accordingly. If you feel fatigued, scale back; if you're energized, seize the opportunity. Individualization is the key to a successful and enjoyable workout routine.

Exercise Modifications: Navigating the Second Trimester Safely

While the second trimester often brings a welcome surge in energy, safety remains paramount. Here are some exercise modifications to ensure a safe and effective workout:

Use caution with High-Impact Training

  • Not all jumping and running is off the table. Just be sure to stay in tune with how your body feels during and after it. If needed, opt for low-impact cardio exercises to protect your joints and pelvic floor from excess stress. Walking, swimming, and stationary cycling are excellent choices. These activities provide cardiovascular benefits without subjecting your joints to unnecessary impact.

Modify Ab Exercises: Prioritize Core Stability

  • Adjust traditional abdominal exercises to minimize intra-abdominal pressure. Focus on exercises that emphasize inner core stability rather than intense flexion of the spine (as with crunches and situps). Incorporate pelvic floor exercises to maintain strength and function in this vital area.

Warning Signs: When to Modify or Pause

Amid the excitement of the second trimester, it's crucial to remain attuned to your body and be aware of warning signs that may necessitate modifications or a temporary pause in your exercise routine:

  • Core Doming

  • Pelvic Pain

  • Pelvic Pressure

  • Leaking

Second Trimester Exercise Recap

In the entirety of your pregnancy journey, the second trimester is a vibrant thread, weaving energy, physical changes, and the anticipation of motherhood. As you navigate this phase, remember:

  • You're Unique: Your pregnancy journey is as unique as you are. Embrace the changes, celebrate the highs, and navigate the challenges with self-compassion.

  • Safety First: Modify, adapt, and prioritize exercises that align with your changing body and the needs of your growing baby.

  • Connect with Your Body: Listen to the cues your body provides. Whether it's signaling fatigue, discomfort, or a surge of energy, tuning in allows you to tailor your workouts for a more harmonious and empowering experience.

  • Stay Hydrated and Nourished: Hydration and proper nutrition are pillars of a healthy pregnancy. Keep your body fueled with nutrient-dense snacks, stay hydrated, and savor the energy that accompanies these transformative months.

In the next episode, we'll embark on the third trimester—an awe-inspiring chapter marked by accelerated changes and final preparations.

Ready to feel more safe and confident in your exercise?

Grab our [FREE] Pregnancy Guide: Pregnancy Exercise Modifications by Trimester

Thanks for tuning in, and catch you on the next episode of the Strong Mama Podcast!

xx, Nicole

 

I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!

Keep your pregnancy workouts safe with our FREE Guide!

You’ll learn important exercise modifications for each trimester of pregnancy.

Nicole Scheitlin