Second Trimester Workout Tips
Congratulations on making it to the second trimester!
Hopefully first trimester symptoms are starting to fade and you are starting to notice a little bit of a baby bump starting!
If you haven’t already, I would check out my “What exercise is safe in the first trimester” blog. I cover a lot of general safety and pregnancy related questions that can also apply to the second trimester.
Disclaimer:
All of this information provided is based on my own opinion as a pelvic floor physical therapist, research I have done surrounding this topic, and my own personal experience going through pregnancy. This information is meant for a pregnant person that has no risk factors, and has been cleared by your OB/midwife for exercise. Any nutritional advise I give is based on personal experience and I recommend working with a dietician who specializes in prenatal care. You should always listen to your own body, and if any of my suggestions don’t feel right, don’t do it. I highly recommend working one-on-one with a pelvic floor physical therapist that works with pregnant women to get a more customized approach to your exercise plan (even if you only go for one session).
Second Trimester goals:
Initiate or maintain your movement practice: any exercise is better than no exercise during pregnancy. Period. If you aren’t typically a big fan of exercise, it is never too late to do something. It can be as easy as starting a daily walk, or try a couple of the PT exercises I list later in this blog. If you already exercise, great! Make sure to view my first trimester blog regarding workout modifications. But mostly if it feels good, continue.
Target areas of the body that are inevitably going to be challenged by your growing belly: strengthening glutes, keep engaging deep core muscles, keep ankles mobile and calves strong, hip flexor mobility, & back body expansion/breathing
Add in a specific mobility program to prepare for labor/delivery (more on this in third trimester blog)
Improve awareness to pelvic floor and lower abdominal activity
Second Trimester Modifications:
Lying on your back: this is something you can do all the way to the end of pregnancy if it feels okay when working out. Yes, it can compress some major blood vessels so it is not advised for sleeping, but if you are active, there for a short time, and feel okay, then it is totally fine to do. It is based on your comfort levels, so do whatever you feel is best for you.
Belly getting in the way: some exercises like squats may start to get a little challenging due to the physical barrier of a belly. For squats, just make your stance a little wider than normal to accommodate.
Modify core work: focus on neutral trunk positions (no crunches, big rotations, etc): the key to core during pregnancy is ensuring that you are not doming through your core (see photo in first trimester blog). You do this by focusing on activating your pelvic floor and lower abdominal muscles prior to movement. Some positions just become too challenging to do over time (like sit ups). It is always best to do at least one session with a pelvic floor physical therapist to ensure you are contracting your muscles correctly, and to learn to identify when you “have it [the deep abdominal muscles]” and when you “lost it”.
Ensure you are preparing for labor in the most effective and safe way possible by consulting with a pelvic floor physical therapist today!
Second Trimester Exercises:
Pelvic floor lengthening with breath: we want to help release tension which can help for child birth, but also help relieve stress and pain during preganncy
Helpful to do in either a childs pose or 90-90 hip stretch position
Think about a big 360 breath expanding throughout the abdominal canister.
Really emphasize relaxing and feeling length down through the pelvic floor and back of the hips.
Inhale you are expanding and lengthening.
Exhale you are just relaxing back to baseline.
X 8 breaths
If you are interested in more breathing exercises take a look at blog on breathing exercises or our blog on diaphragmatic breathing.
Quadruped pelvic floor and transverse abdominal engagement: it is important to continue to connect to the deep abdominal muscles as everything continues to expand with the growing belly
Set up on hands and knees, find a neutral spine.
Inhale to take a big 360 breath.
Exhale slowly and think about lifting up on your pelvic floor, and lower abdominal muscles.
The longer and slower the exhale, the better the engagement you will achieve.
X 8 breaths
Hip thrust with an adductor squeeze: a different version of a bridge that allows for more glute lengthening and can feel nicer on the belly.
Use a physioball, workout bench, or edge of a couch.
Squeeze a yoga block or small ball between your knees.
Think about keeping your abdominal muscles engaged, and your spine in a neutral position.
Send your hips straight up while keeping tension on the ball, then slowly lower back down.
Work in a range that feels good on your body.
3 x 12
Step up with one arm row: great for getting the posterior oblique sling that helps stabilize the SI joint and is also functional movement. Feel free to break this into two separate exercises if coordination is a challenge
Start with a small step and a light resistance band
You are rowing with the opposite hand of the leg that is on the step
Step and pull the band at the same time
Step down and reach forward at the same time
Focus on slow and controlled movement (be intentional)
3 x 8 each side
Self massage of piriformis/glutes with ball: great for relieving hip and back soreness that can often come with second trimester
Start with standing against a wall and working the ball into the back of your glutes/hips
Find any sore spots and then stop and hold that position
Focus on breathing and relaxing into it (not just mashing the ball around)
Progression: take it to the floor in a lying down or sitting position, the harder the ball the more intense this will be
Less is more in this exercise
1-2 min each side
My Personal Experience in Second Trimester
Second trimester is that “sweet spot” as they say. Less morning sickness, more energy. You also aren’t carrying too big right now so moving around is easier. While I found these things to be true with both pregnancies, it was also the time I found the most musculoskeletal discomfort. Meaning hip soreness, low back soreness, and abdominal pain from the muscles stretching. Everyone is different in their pregnancies, and this has just been my experience.
The highs: I no longer feel like I need to take a nap everyday to survive, and can now start eating like a normal person for the most part which feels amazing. My workouts are actually starting to feel like workouts and I don’t have to take as long of a rest break to recover. We found out we are having a baby GIRL! Pregnancy all of a sudden is getting real and it’s exciting to think about the new addition that will be joining our family so soon!
The lows: I ended up having more pubic symphysis pain with walking this pregnancy which was definitely discouraging. But always getting back to basics (the above exercises) would help me reconnect to my core and help restore muscle balances around the pelvis. Belly bands and SIJ belts would help slightly, but I always found movement to be the better answer. And a really hot shower at the end of the day :)
Think you might also be experiencing pubic symphysis pain? Check out the pubic symphysis pain during pregnancy blog for my top exercises.
Footwear: I also traded in my barefoot shoes this pregnancy. I am a big believer in wide toe boxes and zero drop shoes. My feet and whole body always feel better the less support I have. For this pregnancy, I was in denial for a few months, but once I started throwing on the beefy, extra cusion shoes the more I realized it was helping. Flux footwear (I am not sponsored) have been my favorites. They still have a wide toe box and zero drop, but a lot of cushioning and a little rocker to make my foot work less. I needed to listen to my body and meet it where it is at. And it needs a little help right now from the ground up. I also invested in Oofos (jury is still out on these so far) for the same theme of giving my foot a little extra love. I ended up really not liking these because they had too much cusion and rock to them which made me feel like I needed to be toe-gripping more. Birkenstocks have been my go-to sandal option for now.
Sleeping at night is also a gamble. I needed that pregancy pillow a little earlier this time around. Part of it has been hormonal, but part of it is due to hip and pelvic discomfort. It always depends on what I do during the day. Again this goes back to basics. Heat and gentle mobility work before bed helps. The big “U” pillow is the pillow I have that I find helps.
Big lesson this pregnancy: less is more. I am doing more this year with patient volume, as well as chasing around a toddler when I am not at work. Keeping this in mind, cutting back on that extra social outing, or taking a nap when Owen naps instead of being productive is what needs to happen in order to keep me running.
Less is definitely not more when it comes to workouts. Skipping workouts never feels good. Even though I am “busy” all day, I am not using the supportive muscles I need to be using. Taking the time to do my PT exercises, and get to the gym, helps restore the muscle balance around my pelvis making me feel better to take on the rest of the day.
Everyone’s journey is different in pregnancy. And every pregnancy is different. Don’t compare yourself to your friends or to your past life. Focus on what is in front of you, and add things to your life that make you feel better.
If you are feeling great during second trimester: great! Keep moving and setting yourself up for success for third trimester. Your belly is going to continue to get bigger, there will be more posture changes, you will carry more weight, and it will be harder to take a good breath. Capitalize on the things you can now, to make third trimester a breeze.
Lauren LePage, PT, DPT
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