Second Trimester

Usually at this point, normal morning sickness has subsided – but not always. Keep that ginger nearby just in case! Depending on your body structure, you may show as early as 13 weeks (like I did) or not until week 27 (like a friend of mine). As I mentioned before, women’s bodies are all unique, but this is the trimester that most women start to show. Thus, begin the positional modifications. The second trimester is when it is likely you need to change the positions of your exercises, model of routines, intensity, duration. Do NOT feel like you are not working hard enough if you must modify. That is not the case. You are building a person(s) and must consider not only your life but theirs. That and you need to work around that belly! So, no more lying on said belly. You are likely able to lie on your back, however, listen to your MD and your body. Take caution with high impact activities or those with extreme flexibility challenges. Relaxin is now present in your body which causes increased laxity of joints and muscles, making you at higher risk for injury. A big area of modification is abdominal exercise.

In NO way do I want my pregnant clients or patients to halt core exercise entirely. There is a difference between deep core exercise and abdominal crunches. That being said, you’ll want to stay away from exercises that focus on “the six pack” or the more superficial abdominal muscles, like the rectus abdominus, that are actually being separated to make room for growing baby. Continuing focused ab exercises can certainly put you at risk for injuries such as hernia and diastasis, or even extend your healing in the postpartum period. I’ve offered many modifications in this kit including changing the incline for planks (and other prone “belly down” exercises), substitutions for crunches, etc. Decreasing the weight and increasing the reps for resistance exercises is something to consider. With a newfound physiological instability and numerous structural changes happening to the body, no longer should the goal be to “max lift”. If you have any questions on this, please feel free to reach out. This trimester you will likely start to see that vicious scale go up. Forget about my thoughts on the scale, you need to realize it is expected to put on poundage – no matter how healthy you are. This weight will come in the form of baby(s), excess fluid, excess adipose (don’t freak out), and any other factors. Your MD will guide you on the appropriate weight gain recommendations and let you know if you need to modify diet or anything else. Keep hydrated. Staying active is going to be your best friend from both a physical and mental perspective, though, so try not to halt exercise all together unless instructed by your MD. Instead, find enjoyment in the modifications or new activities! Look at the beauty of pregnancy instead of the limitations it can place on you. Never forget – YOU ARE BEAUTIFUL NO MATTER WHAT.

Take Aways:

Respect the belly – the size, shape, feeling… all of it! Modify exercise as needed. Health and safety are the goals during any exercise.
Consider positions of exercises. Avoid lying on your belly completely, and also on your back if your MD instructs so. If you feel numbness or tingling down the legs or any other symptoms when on your back, inform your MD and avoid that position until advised otherwise.
You don’t need nor will you have a 6 pack right now – so stop the abs focus but continue to work on your core. This can be through diaphragmatic breathing all the way to modified planks. There are many options in this kit for you, and many more out there. Just ask!
Stance – you may have to widen your stance for squats to make room for belly. Or, you may need to be in split stance (one leg forward and one back) in order to offer the low back more support.
Relax with the high intensity, high impact routines. There is a time and place for them and pregnancy isn’t it. Each person will have different capabilities but remember … you have a human in your belly and that matters more than pushing your physical limits.
If you feel pain or discomfort, STOP. Talk with your MD about it and it would be wise to request an appointment with a Physical Therapist, even better one that specializes in Women’s Health and/or Pelvic Floor.
Keep hydrated, for both you and baby