Pregnancy Workout For Second Trimester
Working out while pregnant is still a bit of a sticky subject with some. But the truth is, it comes with so many benefits. The goals of any pregnancy fitness routine should be to stay fit, strong, prepare for labor and alleviate pregnancy symptoms (check out how to stay fit in the first and second trimesters).
While some people shy away from physical activity when pregnant, it does come with some great perks:
- Fitness is a great stress reliever
- Exercising correctly while pregnant can help reduce pregnancy associated pain
- Staying active during pregnancy helps prepare your body for the workout that is labor
- Staying fit while pregnant allows your body to recover better post baby.
I worked out consistently all through my pregnancy with baby bear and am lucky enough to do so again with this little cub!
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With that said though, workouts while pregnant do need to be adaptable. Every woman and every pregnancy is different and thus, workouts should be catered towards the unique individual.
Staying strong while pregnant doesn’t have to be intense or take a lot of time. Long gone are the days when you can hit the gym for ninety minutes. Instead, the focus should be on preparing the body for labor and recovery.
This workout is one of my go-to’s late in my second and early in my third trimester. At that stage in the game, my focus is on maintaining and challenging my endurance slightly, maintaining the strength of my back of body muscles and generally staying fit,
This workout does just that. It’s circuit based, meaning all the exercises are back to back, but you can move through them at your own pace. The repetitions are not too high in volume that you’ll be gasping but they will challenge your body.
TRX straps are one of my favorite pieces of at home equipment (see here) normally but especially during pregnancy. They’re low impact and only provide as much resistance as you want them to based on where your standing.
This workout focuses on improving the back of body muscles to help prevent back pain with better posture as well as combat the ever growing belly. It also targets the shoulders and arms to prep for carrying a baby all day. It is a nice balance of upper and lower exercises and helps keep the entire body working as one. Plus, it’s fast- which is perfect while pregnant!
Second Trimester Workout
A1. Trx Low Row
A2. Trx Yfly
A3. Squat Step Outs
A4. Trx Chest Press
A5. Trx High Row
A6. Hip Thrust
Perform all exercises in order for the prescribed number of repetitions. At the end of the last exercises, rest until fully recovered and repeat for a total of 2-3 sets.
Check out the video below for a visual as to how to perform the exercises.
Working out while pregnant doesn’t have to be intense. But remaining fit will not only help prepare your body for childbirth and alleviate pregnancy pains but also aid your body in recovery post birth. Take it slow and do what feels right for you that day. And of course… enjoy it!