Calling all pregnant mamas! Check out this supplement that you can take during pregnancy. It’s approved by OBGYNs everywhere and is widely accessible. This supplement can:
Ease back pain
Lessen constipation
Reduce your risk of gestational diabetes, preeclampsia, and cesarean birth
Improve physical fitness for pregnancy and labor
Enhance postpartum recovery
Improve mental health
It’s pretty amazing. And the supplement is called….exercise!
Yes, I know the cheesiness with which I introduce exercise during pregnancy may make you roll your eyes, but it couldn’t be more true. There are so many aspects of pregnancy that are out of our control, but regular exercise is one thing that can be controlled. It has proven to be beneficial to both mom and baby. And while regular exercise is not a proven method to prevent complications, it can greatly reduce your risk and decrease severity if something arises.
In my previous blog post, I outline considerations to make when exercising during your first trimester. All of those considerations remain true in the second and third trimesters. You can read more about those here.
Once you enter your second trimester, you might be feeling a lot less nauseous or fatigued, or you might not. While many moms claim that the second trimester is the best part of pregnancy, there are just as many who continue to feel symptoms that prevent them from experiencing that “second-trimester bliss.”
Personally, I was expecting to feel a huge rush of energy by 13 weeks, which was not the case. I was still exhausted and queasy, but it gradually lessened over time (only to return in the third trimester). So if you have been waiting for the magical second trimester to start exercising, try not to wait too much longer. It’s time to start no matter how far along you are! (Unless, of course, your doctor has told you not to exercise).
As you exercise through your second and third trimesters, here are some additional considerations to make note of:
Laying flat on your back for exercise might not be a good option anymore. It is possible to start experiencing discomfort in a supine (flat back) position as your baby gets bigger. If you can, incline yourself when doing exercises that require you to be on your back. Otherwise, choose a different exercise altogether. If you are not having symptoms when lying flat on your back for exercises, be sure to clear it with your provider to continue. I recommend rolling to your side in between sets to give yourself a break, and rolling to your side before sitting up.
Drink plenty of water. Your need for hydration increases greatly during pregnancy, and sweating will exacerbate this. Drinking water also helps hydrate your tissues, which is beneficial during labor.
Wear a supportive bra to help offload the weight of your breasts as they change throughout pregnancy.
Monitor your balance. As your center of gravity changes, exercises that might have at one time felt easy can challenge your balance. In some cases, you might want to avoid single leg exercises or hold onto something for balance as needed.
Avoid exercises that strain your abdominal muscles, such as sit-ups, crunches, Russian twists, or planks. You might be able to continue to plank at an inclined position, but be sure to monitor your abs for signs of diastasis recti. Instead, focus on exercises to strengthen your deep core and transverse abdominals. One exercise I love during pregnancy is bird dogs.
Monitor for pelvic floor symptoms. If you experience urinary or fecal incontinence, pelvic pain, or back pain, reach out to a pelvic health physical therapist. Addressing this during pregnancy can decrease symptoms and reduce residual impact postpartum.
Gradually decrease exercise intensity as your body slows down. Yes, your body will slow down as you get closer to your due date! Regressing exercise and decreasing impact are all a normal part of a prenatal workout program. This will allow your body to maintain a sufficient amount of energy and strength for birth, and reduce the risk of injury.
Incorporate mobility and breathing exercises to help prepare your body for birth. Focus on hip internal rotation, mid-back mobility, and pelvic floor relaxation.
When in doubt, reach out to a prenatal exercise specialist to learn more about how to support your body during pregnancy! Get started to day with my free pregnancy beginner workout today.
Photos courtesy of Amanda Bizarro
