The second trimester of pregnancy is undoubtedly one of the most exciting and exhilarating periods of time in the life of any expectant mother. To be sure, months four through six of a pregnancy witness a significant growth in the size of the mother’s belly, which present both positives and minor hindrances. For example, as the bump increase, the mother can directly witness the immediate growth of the baby; however, the mother must also begin to take safety into consideration as she goes about her day-to-day life.
And in no matter is this concern of safety more important than in the realm of physical exercise. Of course, many expectant mothers may still wish to stay in shape as they wait for their baby, however they must modify their exercises to provide for the health of the baby.
Are you currently in your second trimester and unsure of what exercises may be safe for you? While it’s certainly in your best interests to contact your doctor, the following guide contains safe pregnancy exercises during your 2nd trimester and information about exercising during pregnancy overall.
Consider the Health of Your Baby
This may sound obvious, but the most important factor to keep in mind when looking for safe pregnancy exercises is ultimately the health of your baby. To be sure, some exercises that you are used to doing may not be safe for your baby, such as those that involve lying on your belly or on your back, or those that leave you extremely out of breath. Before attempting anything that is considered a safe exercise during pregnancy, use common sense to decide if it will be beneficial for your health, as well as for the health of your baby. And, of course, if you are ever unsure, consult with your healthcare professional before taking any risks.
Don’t Forget to Lunge
So what, then, is one of the best safe pregnancy exercises during your 2nd trimester that can help keep you fit, tone, and in shape overall while you wait for the arrival of your newborn angel? Ultimately, if you want to stay healthy, you should use lunges as one of your go-to safe exercises during pregnancy during this three-month period. Lunges are extremely safe, and allow you to target a host of muscles that are not only integral to your movement each day, but will come in handy when you are picking up a baby in the future.
Why are lunges so beneficial? Most importantly, they target a large collection of muscles in your lower body, including the quadriceps, the hamstrings, and virtually all of the muscles in your hips. These muscles are integral to everyday movement; strong legs allow you to walk up and down stairs, or while carrying a baby, for sustained periods of time. In addition to this, lunges help target specific muscle groups equally; as such, this will help prevent the development of any muscular imbalances that could lead to further ailments in the future. It is because of these benefits that you should consider using lunges in your exercise routine often throughout the week.
What’s the proper way to lunge? With your feet at shoulder-width apart, step forward with your right foot, while simultaneously bending your left knee to the ground. Return your foot back to the starting position, and repeat this for 10 repetitions on each side.
Squatting for Health
In addition to lunging, women in their second trimester of pregnancy may also attempt to include squatting in their exercise routine, albeit without any additional weight (many women may be used to squatting with a barbell, kettlebell, or even dumbbell; while pregnant, however, they should simply do bodyweight squats). Squatting, like lunging, targets a large group of muscles and allows for the greatest amount of muscular development in a single exercise.
And a proper squat is fairly simple: while standing with your feet outside shoulder-width, push your hips back until they are below your knees (doing so will decrease any unnecessary shearing force on your patella). Once your hips are below parallel, rise back up, and that’s one repetition. Here, it is also important to keep your feet flat on the ground at all times, as allowing your heels to come off the ground can be damaging to the soft tissue in your knees. Furthermore, attempt to push your knees out during the lift while opening your hips; allowing your knees to cave in is similarly destructive to your knees, specifically the ligaments and tendons.
Safe Pregnancy Exercises
Are you interested in staying in shape while keeping safe during the second trimester of your pregnancy? If so, then use this simple guide to help you understand the importance of your baby’s health, and a few safe exercises during pregnancy that you should consider including in your routine this year.