Training in the second trimester of pregnancy should focus on strengthening the pelvic floor muscles, the condition of which has the greatest impact on the course of labor. The expectant mother should also learn how to breathe properly and stabilize the pelvis to avoid back pain. See safe exercises in the second trimester of pregnancy, developed by midwife and trainer Izabela Dembińska.

Exercises in the second trimester of pregnancyare safe for the mother and the developing fetus. They can be performed by any pregnant woman for whom the doctor has not found any contraindications to training.

Advantages of exercises in the second trimester

The list of the advantages of such exercises is very long: first, they prepare the pelvic floor muscles for labor, so that it can go more efficiently. Secondly, they teach the synchronization of breathing with the body, which also has a huge impact on the mental and physical comfort of the future mother. In addition, training causes more oxygen to circulate in the woman's blood, which translates into better oxygenation and proper development of the fetus.

Watch the video in which the midwife and trainer Izabela Dembińska shows her original training for women in the second trimester of pregnancy.

Important

Rules of training in the second trimester of pregnancy

Do the training at least 3 times a week, and if you have no contraindications, even repeat it every day. Exercise to get a little quicker breathing, but not to be out of breath. If you feel that you are tired too much - do not try to do all the repetitions at all costs. At the beginning, you can reduce them, e.g. by half, and then gradually increase their number from training to training.

Correct posture

Changes in the pelvis during pregnancy put more strain on the spine, so pay attention to the correct body posture. Try to stick to it not only when exercising, but every day. Thanks to this, you will avoid back pain. To adopt the correct posture, place your weight over your feet, bend your knees slightly, and place your pelvis in a neutral position (so that you do not feel any tension in the lower abdomen or lumbar region). Open your chest, lift your bust. Lengthen your spine by pointing the top of your head upwards.

Warm-up

Before starting the actual exercises, pre-warm up your body. Make a dozen or so shoulder circles backwardsbreathing deeply. Then, circle your arms backwards - by lifting them up, inhale and climb on your toes while exhaling while lowering them.

Exercises in the second trimester of pregnancy: lunges

Lunge until there is a right angle between the thigh and the calf of the front leg. Transfer your weight to the back leg. Slowly go down, keeping your knee just above the floor. Then slightly rise and lower your knee again. Breathe out as you go down, and inhale as you come back up. When going down, additionally raise your arms up. Repeat the exercise 16 times for each leg.

Check: What can you exercise while pregnant? Classes for pregnant women

Exercises in the second trimester of pregnancy: squats plié

During the break between exercises, you can circulate your hips to relax the pelvis.

Stand with your legs wide apart, slightly bend your knees, pull your tailbone under you, open your shoulders, place your hands on your lower abdomen and do a squat. Descend on the exhale until there is a right angle between your thighs and calves. Get up with a breath. Going down to the squat, work the muscles of the pelvic floor as if you wanted to pull it deeper into the body. Additionally, you can point your elbows outward and bring your palms together in front of you. Do 16 repetitions.

Exercises in the second trimester of pregnancy: exercises for the arms with a gym ball

Sit on the ball so that the knee and hip joints are at a right angle. Put the pelvis in a neutral position, open the chest. As you lift your arms up and make a wide circle with them, inhale. In the same way, lower your arms and exhale. Repeat 3 times.

Then bend your elbows a little and put your arms to the sides. Inhale, raise your arms and bring them together above your head. With exhalation, lower it. Repeat 16 times.

Avoid bending the pelvis back and forth while exercising with the ball - the lower back should remain stationary at all times.

Lower your arms alongside your body, bend your elbows at right angles. On the exhale, lift your arms to the sides so that the upper arm and forearm are level. Repeat 16 times and then relax your body - do this while sitting on the ball, circulate your hips, shoulders and neck.

Exercises in the second trimester of pregnancy: breathing exercises with a gymnastic ball

You can relax after training with breathing exercises: place your hands on your lower abdomen in a triangular shape, close your eyes and in this position, breathe in deeply through your nose and exhale through your mouth. While breathing in, do not tense your abdominal muscles - allow it to rise under the pressure of the air. Repeat several times.

Category:

Pregnancy