Second Trimester Workout

Posted byashleepedlowPosted inUncategorized

Welcome to your second trimester. It is at this point (if you haven’t already) that you may find you start to need some adjustments to some of your exercises. When you will need to start making these adjustments will vary from one individual to the next. I will try and give you examples of feelings you may encounter which may lead to some of these modifications instead of just telling you…your in your second trimester so you need to modify. Some of you may find that you need these modifications from day 1 of your second trimester (or even have them start in your first trimester) and others of you may not require them until you are almost into your third trimester (or actually into your third trimester). Every person will be different and every pregnancy within the same person has the potential to be different as well.

All of that I say to encourage you to use these workouts as guidelines. Unless movements are uncomfortable or causing negative responses there is not necessarily a need to adjust them just because you are into your second trimester for example. This is where a prenatal coach can be extremely beneficial but I will try and give you a few tips in this blog post.

This workout will require a set of dumbbells and a band.  Complete 8-12 repetitions of each exercise and complete each exercise once in a circuit style.  Rest 1-2 minutes and then repeat the circuit 2-3 times.

Sumo Squat: As your belly grows you may need to increase the width of your squat stance. Opting for a sumo squat (wider stance) can become more comfortable as you head into your second trimester. If you notice your belly is restricting how much depth you can get out of your squat (which will happen at different times for everyone but will happen eventually) opt for the sumo stance to allow you to continue to squat as your pregnancy progresses
Bicep Curl: The bicep curl is a great upper body strengthening exercise that can really be appropriate for any trimester. You should be able to continue to perform this movement as is through your second trimester. What may change with this movement is your core activation. If you are struggling to activate your core as your pregnancy progresses try taking this exercise to a seated position. It will give you more support and allow you to perform it more comfortably.
Sumo Romanian Deadlift: As with the squat when performing the Romanian deadlift option you will need to widen your stance at some point during your pregnancy. Remember that this is to accommodate your growing belly so make the adjustment when you feel that it’s needed. This will be when you feel that your range of motion is limited due to the size of your belly. It will be different from one person to the next.
Seated Overhead Tricep Extension: Taking your overhead tricep extension to a seated position in the second trimester may help you maintain better form. With this overhead position sometimes we will see the ribs thrusting upwards, especially if you are struggling to activate your core. Taking this exercise to a seated position allows you to decrease the requirements on your core and will allow you to maintain better overall form.
Split Squat: forward or reverse lunges can become more difficult as your belly grows and your centre of gravity changes. First off, as your centre of gravity changes you may have more difficulty maintaining your balance. If you are struggling with balance moving into this stationary position can help. If you are still struggling in the stationary position try holding on to a wall or chair for additional support. You may also need to widen your lunge stance as well. You guessed it, this is to accommodate that growing belly once again. Taking your front leg out ever so slightly from where you would normally position can give you a bit more room for the growing belly.
Incline Chest Press: during the second trimester you may find that you require your chest press to come into an incline position. This affects different people in different ways to tune in to your body here. If you don’t experience and lightheadedness or dizziness when laying on your back during pregnancy you are generally fine to be in this position for short periods of time (like doing a set of chest press). However, in your second trimester you may begin to experience some of these symptoms if your growing belly is placing pressure on the Inferior Vena Cava (it’s a big blood vessel that brings blood back towards your heart). If you are experiencing these symptoms adding a slight incline to exercises on your back can help relieve this pressure and should remove the symptoms.
Glute Kickback + Row: This exercise is a great option to help add some core and pelvic stability to your routine as your pregnancy progresses. As you move further into pregnancy your joints become more lax (which is required for baby to move through the pelvis), but too much laxity in the joints combined with weak muscles may cause low back or hip pain. Adding in this exercise can help to add a bit more stability in the core and pelvic region ideally helping to prevent pain in the first place (everyone will be different here so I’m not promising this exercise as a cure for pelvic pain by any stretch).
Seated Overhead Press: again the overhead press is another exercise that can be taken to a seated position as you move into the second trimester. As with the overhead tricep extension maintaining core and rib cage position can become more difficult for some as they progress through their pregnancy so taking this exercise to a seated position is a great option if you find yourself struggling to maintain positioning.

There you have it. A second trimester workout to target your full body and keep your moving. I’ve demonstrated all these exercises here with weight but you can absolutely drop the weight altogether if you want. There are many ways to make this workout your own. Give it a try today and if you find yourself needing tips on a certain exercise I didn’t talk about here as your pregnancy progresses please feel free to reach out here. You can also download a copy of the workout here. Until next time!

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