Exercise and the Second Trimester
The Magic Middle…
The second trimester makes up weeks 13-26 during pregnancy. Often, this is when energy returns and symptoms of nausea subside - making it a great time to resume (or continue with) exercise!
As you move through the second trimester, goals are to feel good, stay active, and accommodate for the physiologic changes that are happening in the body.
When it comes to modifications, you don’t need to modify just to modify. Continue to monitor for presence of symptoms or if the ability to perform the movement correctly is compromised. Each person presents differently so it is important to reach out to professional if you need an individualized assessment.
Below is a list of potential modifications to consider if needed:
Modify high impact movements - if you notice pressure/heaviness/pain in the pelvic floor with box jumps, running, plyometrics, jump rope, etc., consider taking a lower impact option.
Modify ab-focused exercises - if the exercise causes you to strain or you notice coning/doming along the midline, consider taking a modification. For example, if flutter kicks cause you to push your abs out and hold your breath, consider a dead bug with improved breath/core control.
Modify prone (belly down) positions to an inclined position - when your belly starts to get in the way, bring push ups, planks, mountain climbers to a box/wall/ottoman, etc.
Set up stance may need to be adjusted - ex. sumo stance (feet wider) for a squat/deadlift instead of more narrow stance to accommodate for growing belly
Avoid abdominal compression - weight belts
Use breath strategies that support you - ex. exhaling through the full range of motion instead of holding breath to decrease pressure/strain
Take note of any symptoms with supine lying (on back):
Why? In supine, the uterus can compress the inferior vena cava, renal veins and abdominal aorta which causes a decrease in cardiac output and blood flow.
Symptoms of compression - light-headedness, dizziness, nausea, increased heart rate, numbness/tingling into legs
If you feel this - lie on left side and drink fluids as able.
Small amount of time is OK - You can still do exercises like bench press, dead bugs, and glute bridges…limit time on back to 2-3 minutes or less for each set.
You can modify by using an incline bench to modify and lift you to a 30 degree tilt.
The second trimester is a great time to make an appointment with a pelvic floor PT for an initial assessment - especially if you are experiencing any symptoms like urinary incontinence, pelvic pain, low back/SI joint pain, pelvic floor heaviness, etc.
I hope this information is helpful as you navigate exercise during your pregnancy. This is a time to do what feels good for YOU - and if you need a little help along the way, reach out to a PT or pregnancy and postpartum coach in your area.
