Last week we talked about core exercises for your first trimester and today we are going to continue on by talking about core training in your second trimester. If you haven’t checked out the exercises from last week go ahead and do that, but this week I’m going to focus on second trimester safe exercises. Remember that generally these exercises are considered safe in your second trimester but each and every momma-to-be will be starting at a different point and your timeline might look a little bit different than what is presented here and it’s its important to honour your body and your pregnancy experience.
During your second trimester you will likely have to start modifying core exercises although at which point exactly will vary from one individual to the next. During the second trimester you may start to notice what we refer to as coning, or doming. This occurs when intra-abdominal pressure isn’t managed well and a cone or dome shape occurs down the middle of the belly. The spot this occurs is called the linea alba and it occurs during pregnancy as the belly grows. It is a process that is normal and required during pregnancy to allow baby to grow appropriately. When we manage pressure appropriately in the abdomen we are able to prevent this coning or doming from occurring. Although this coning or doming is generally feared it doesn’t need to be, however managing it appropriately can help to decrease diastasic recti which can negatively impact your recovery from pregnancy. For different women this coning or doming will begin to occur at different points in your pregnancy so ensure that you aren’t comparing to others around you. Most women will likely need to make modifications at some point during the second trimester, but you may find that you can wait until you are into your third trimester before you need to. Remember that this blog series is just a guideline and if you have questions specific for your case please feel free to reach out. If you are experiencing coning or doming stop the exercise you are doing and reset focusing on engaging the core and pelvic floor. If you have reset and you are still experiencing coning or doming, it may be time to set that exercise aside for the time being and return to it at a later time.
Below I have included 5 exercises that are generally safe for your second trimester, but be aware of coning and adjust if needed.
Incline Plank: Last week we used a traditional style plank which is likely okay for the first trimester but as you move through your second trimester you may want to take the plank to an incline position in order to help you maintain proper alignment and manage your core pressure. Elevate your hands on a bench, chair, table, edge of a couch or even a wall. The more of an incline you use, the easier it will be to maintain your alignment and your core pressure. As you would with a traditional plank ensure that you hands (or elbows) are directly under your shoulders in your plank position and keep your spine in a neutral position. As you hold your plank keep your core engaged and ensure that no coning is occurring by activating through the core and pelvic floor.
Woodchop: Rotational exercises are good and should continue to be used throughout pregnancy. To complete the woodchop anchor the band above your head (although I’ve used my treadmill in the photo here, the top of a doorframe typically works very well). Ensure that you activate your core and pelvic floor throughout the movement. Begin the movement above your shoulder and pull the band down and across your body rotating through the core. Exhale as you pull the band down and across your body and inhale as you return to the start position.
Incline Pushup: Like the plank, we are taking the pushup to an incline position here as well in the second trimester. Using the same cues as above with the plank begin in a plank position keeping your feet, spine and head in alignment with your hands directly underneath your shoulders. Begin the movement with your core and pelvic floor engaged. As you bend through the elbows lower your chest towards the incline surface keeping your alignment throughout the entire movement. Exhale as you press back up to the start position.
Pallof Press: The Pallof Press is one of my favourite exercises and it is super effective during pregnancy as the need to modify traditional core exercises begins to arise. Anchor the band at chest level and stand tall with the core and pelvic floor engaged. Begin with the band at your chest and press the band straight out from the chest (exhaling as you do so) and then return to the start position. This exercise can be done from a standing or kneeling position (to help you feel more stable). Ensure that as you press the band out from your chest that you are maintaining a strong core to prevent your torso from bending or moving. The goal of this movement is to resist the body’s desire to want to turn or rotate.
Vertical Pallof Press: This movement takes into account all of the keep points of the Pallof Press above but with an added vertical component. Begin with the band anchored at chest level (from standing or kneeling) and hold the band at your chest. Engage through the core and pelvic floor to resist the desire to rotate through the body and press the band straight out from your chest then move straight up over your head. Return to the start in the same pattern by lowering to the straight out position and then returning your hands to your chest. Remember the goal with this motion is to resist any rotational movement.
There you have it. 5 exercises that are generally considered safe and effective core exercises in your second trimester. Remember that this journey is your own and what is appropriate for someone else may not be appropriate for you. Ensure that you are aware of what is happening in your body throughout your pregnancy and if you are exercising throughout pregnancy and have questions feel free to reach out to myself or to someone who focuses with the prenatal population as there are some differences to consider when it comes to pregnancy and postpartum fitness training. Come back next week to see additional modifications and points to consider in the third trimester.
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