Navigating pregnancy AND working out can be a tricky combination! This is a really exciting phase in your life, but you might be wondering how to safely incorporate workouts into each trimester of your pregnancy. We’ve got you!
While your first trimester might have been a little tough (fatigue, nausea, food cravings or aversions, and a wild ride of hormonal changes) the second trimester tends to be easier and you may feel more like yourself again. The second trimester is the perfect time to focus on staying active for both you and your baby!
It’s a great idea to try to stay active throughout your pregnancy for optimal health and well-being, both in terms of your physical health but also your mental and emotional well-being. While you’ll probably still need to make some modifications for exercises in your second trimester, you’ll likely be up for more activity than you were in your first trimester.
Remember to consult with your doctor about what’s safe for your pregnancy. Generally, you’ll still want to avoid high-impact activities, as well as any exercises that require you to lay flat on your back. And you may find that as your bump starts getting bigger, your balance and center of gravity aren’t quite what they used to be.
It can be tricky to adjust your fitness during this second trimester as it may feel like your body is a little bit different each day (spoiler alert: it is!).
The good news is there are lots of prenatal workouts that are perfect for your second trimester, and which take into account all the big changes your body is going through. These can improve your mood, help you get better sleep, and even start preparing your body for labor.
Read on to find out what to know about working out in your second trimester, including a sample prenatal workout perfect for your second trimester, as well as tips for staying motivated and consistent.
Before we dig into prenatal workouts for your second trimester, let’s first talk about safety.
While healthcare professionals recommend working out consistently as part of a healthy pregnancy, it’s a good idea to consult your healthcare provider before starting a new exercise program during your pregnancy.
And even if you’re doing an exercise you’re already familiar with, be sure to listen to your body and modify your workouts as needed. Just because you were a pro at a particular exercise pre-pregnancy doesn’t mean it will work for your pregnant body, and that’s ok. Pay attention to things like fatigue or discomfort while you're working out.
There are also some warning signs you should look out for that may indicate you should stop what you’re doing immediately. These include:
If you experience any of these symptoms during your pregnancy, while working out or otherwise, call your doctor right away.
As long as working out is safe for you during your pregnancy, it’s a great idea to exercise consistently from your first trimester into your fourth trimester. Ideally, you’ll modify your fitness routine with each trimester as your body changes.
So, what kinds of exercises are recommended for the second trimester? Glad you asked!
There are quite a few recommended exercises for the second trimester of your pregnancy.
Even though you’ll probably feel like you have more energy in your second trimester than in your first, you’ll still want to make sure you’re avoiding things that are high-impact or that include risk of falling. But that still leaves a ton of options for exercises that are pregnancy-safe.
There are three categories of exercises you should be looking for when considering your second trimester fitness routine: (1) cardiovascular; (2) strength training; and (3) flexibility.
For cardiovascular exercises, consider low-impact activities like walking, swimming, or stationary biking. Elliptical-based exercises are also a great low-impact cardio option.
For strength training exercises, focus on maintaining muscle tone to reduce the aches and pains you might start noticing more and more as your bump gets bigger. Feeling overwhelmed when it comes to strength training exercises? Consider getting your own personal trainer with trainwell or even exploring their library of exercises.
And for flexibility exercises, look for stretching routines or things like yoga or pilates to improve your range of motion, prevent injury, and start preparing your body for labor. Some of the hormonal changes you experience during pregnancy result in loosening of the ligaments in your spine and pelvis, and flexibility exercises can help prevent potential injuries in these areas.
So what might a second trimester prenatal workout look like? Something like this.
Start with some warm-up exercises. These should be gentle movements to prepare your body for more strenuous activity, such as shoulder rolls, standing ankle inversion eversion, standing ankle flexion, or arm circles.
Next move on to some cardiovascular exercises. For example, 20-30 minutes of moderate-intensity cardio, like brisk walking, recumbent machine biking, or shadow boxing.
After that, add in some strength training exercises. These should be exercises targeting major muscle groups using light weights, kettlebells, or resistance bands.
Finish off with some cool down stretches. Look for stretching exercises to help your body recover, focusing on your back, legs, and hips.
The above sample workout is a good general one for your second trimester, but if you’d like a more personalized plan, try working with a trainwell trainer to develop a specific workout for your goals during your second trimester.
As with any fitness routine, it’s important to stay consistent with your prenatal workouts.
Here are some tips for staying consistent and motivated with your workouts throughout your pregnancy journey:
You’re in your second trimester, and probably feeling a lot better than you were during your first trimester. Hooray!
With your energy levels higher and your nausea gone, or at least lessened, this trimester is a great time to focus on a consistent fitness routine to support you through the remainder of your pregnancy.
There are so many benefits to working out during your pregnancy, including maintaining your physical health as well as your mental health. Studies have also shown that consistent physical exercise while pregnant can have positive long-term effects on your baby.
But as your body changes, it can be tough to identify which exercises are right for you. And as with any fitness routine, motivation is a big part of maintaining a consistent workout routine during your pregnancy.
This is where trainwell’s trainers can help.
Trainwell provides consistent, personalized, flexible long-term support with the ideal combination of real human trainers and advanced fitness technology. As your training needs change along with your body, trainwell trainers can modify your workouts right along with you.
And your trainwell trainer can be that external motivator to support you on those days when it’s hard to get in the gym, as well as work with you to adjust if you need to miss a day or two.
Ready to get started? Great! Trainwell offers a free 14-day trial so you can see if this fitness experience provides everything you’re looking for. Explore trainwell’s 14-day free trial to find your next personal trainer: https://join.trainwell.net/
Written by Ella Browning.
