Exercise in the second trimester

As you enter your 13th week of pregnancy hopefully feelings of nausea and exhaustion will begin to ease off a little bit, if not completely, and you will start to feel more like yourself again. On top of this, mentally you may be feeling more prepared and settled as you’ll have seen your little one on screen and listened to their heartbeat.

With all of this in mind, you may feel like now’s the time to get back into some sort of fitness routine which is fab news!

As before, exercise during pregnancy is highly recommended with its benefits being extensive. That said, as your baby grows and your body continues to adapt and change there are some further points to consider. These include:

Lying on your tummy

Remember that everybody experiences pregnancy differently. One of the most obvious differences is how quickly you start to develop a baby bump. Some of you could be showing by now but for others it may be a few more weeks until you can proudly show off your baby belly. When it comes to working out, the size of your bump can impact how you move and how comfortable you are holding, moving in or just performing particular exercises. Whilst there is no evidence to suggest that lying on your tummy brings harm to your unborn baby, for most women it is rather uncomfortable. Exercises that are shown in the prone position (lying flat on your front) can be adapted by assuming the ‘table top’ (all-fours) position or depending on the move, lying on your side.

Lying on your back

Despite previous guidance, lying on your back during exercises isn't a definite no-no. However, in some circumstances - particularly if lying back for prolonged periods of time - the weight of your baby can press on a major vein, the vena cava, and other blood vessels reducing blood flow around the body and to your baby. Rest assured, you will know quite quickly if this is the case - reduced blood flow is characterised by dizziness and feeling light-headed and/or a drop in blood pressure. If you are continuing to perform exercises whilst lying on your back then monitor how you feel and try not to stay in the same position for too long. If you’re worried or wanting to adapt, then simply placing a cushion behind you or resting your back on a pregnancy ball to elevate your upper body works around this issue.

Balance

As you progress through your pregnancy and your baby bump grows, your centre of gravity shifts. You may notice that you are less balanced and transitioning into and out of exercises can prove more challenging. It’s still a good idea to include single leg and offset exercises into your programme to remedy imbalances and continue to work on stabilisation but perhaps perform them with fingertips lightly resting on a surface and just be more aware as you go.

Overheating

With the hormonal changes and increased blood volume experienced during pregnancy it’s natural to feel warmer. To avoid overheating during exercise wearing thin layers that you can shed throughout your session, stay hydrated, try to work out at cooler times of day or in air-conditioned spaces and don’t over-exert yourself.

Change up your core exercises

Once your baby bump starts to show it’s advised that you forgo traditional core exercises - such as crunches and hollow holds - in favour of planks (modified or regular), side planks and birddogs as well as big, compound moves which engage multiple muscles and your core. The reason for this is that they can be uncomfortable (lying on your back) but also because they can put undue pressure on an already compromised core. If you notice any doming, or outwards pressure through the abdomen, then refrain from performing the exercise that caused it, modify if you know how or speak to a qualified trainer for some advice. Having a strong core is important during pregnancy - think of your core as a stabiliser for the spine. A strong core decreases the likelihood of suffering low back pain, which is a common complaint as you progress through your pregnancy. Click here for some more information on core training during pregnancy.

Breathlessness

Hormonal changes and a growing uterus can mean that you feel winded or breathlessness doing even minimal tasks. Ensuring proper posture and taking more frequent and/or longer rest periods will help. Know that breathlessness, whilst uncomfortable, is normal and has no ill-effect on your baby who is well oxygenated via the placenta.

The important thing to remember is that your body will give you the best feedback, so listen to it. Pay attention to how you feel doing particular exercises and throughout the duration of your workouts as well as at the end of it. If something doesn’t feel right then stop, modify or rein it in a bit.

Current guidelines recommend 150 minutes of exercise per week during pregnancy. This amounts to just 30 minutes, 5 times per week. There are SO many benefits to exercising during pregnancy (see here to read about them!) so try to do what you can but don’t beat yourself up if all you want to do it sleep or relax on the sofa. Nausea and fatigue usually subside as you enter the second trimester so you can reassess and hopefully get into some sort of routine then. Remember that every pregnancy is different so don’t compare yourself to others, stay in your own lane and do what you can, when you can.

If you’d like to read and learn more about prenatal exercise then I have a full ebook to download. With information on all physical and physiological aspects, there is advice to get you through and understand how and when to adapt during each trimester. This practical guide answers your questions and delivers the information, exercises, and workouts you need to build and maintain your personal fitness. It’s aim is to give you the reassurance and confidence to do what is best in the way of movement and exercise so you can enjoy peace of mind.