Pregnancy is a huge transition. Most women do not feel their best during the entire nine months. As your pregnancy progresses, exercise has a lot of benefits. In fact, it is recommended that you get at least 140 minutes of moderate physical activity weekly during your second trimester. The 2nd-trimester exercise routine will keep you and your baby in good shape. This exercise will help you gain an appropriate amount of weight and get you ready for the rigors of birth.
When Is The Second Trimester?
According to the American Congress of Obstetricians and Gynecologists, the second trimester is from 13 to week 26 of pregnancy. Pregnant women are likely to experience intense mood swings, and the body is changing rapidly due to the growing baby. Therefore, the second trimester is a critical period of gestation and can be a great time to get some exercise.
Here Are 7 Easy & Safe Exercises During Pregnancy Second Trimester
Walking is considered one of the easiest forms of exercise for pregnant women. Even though it is not a very strenuous exercise, it can be beneficial. It burns calories and helps control the swelling, which may lead to tight veins and leg cramps. In fact, walking helps to prevent the development of some common pregnancy problems such as varicose veins and hemorrhoids. In addition, walking is a great way to relieve stress and lower blood pressure. So, if you can walk, be sure to do it regularly.
Yoga is an excellent exercise for pregnant women as it helps to increase flexibility and strength. It’s easy to do, and the poses are safe to do during pregnancy. For example, the downward dog pose is great for stretching out your lower back. You can also practice breathing techniques when sitting or lying down in asana class to help you relax while engaging and stretching every muscle in your body. Reduced sitting time also helps keep blood circulation steady, allowing the baby’s developing muscles, veins, and organs uninterrupted growth.
- Slow Jogging
Comfortable and gentle jogging is a great full-body workout with a moderate impact on the joints and ligaments. It also helps to burn calories and control weight gain by increasing the metabolic rate. Just ensure that you are jogging at a slow pace in order to prevent injury and help ease the swelling. In addition, always make sure to warm up and stretch first before indulging in a run. This will help keep your muscles flexible and warm to prevent injury.
Squats burn calories, activate the core, and lift the pelvic floor. It is also a great workout for strengthening your muscles and keeping you in great shape to prevent backaches and pelvic pain. However, it is important to note that if you have any complications with your knees or feet, do not overdo it. Using a chair to help support your knees while doing squats is also a good idea to prevent injury and discomfort.
- Stationary Cycling
Stationary bikes are a great way to burn calories and exercise at home when you don’t have time for a more intense workout. However, avoid the high-impact workouts and hard surface floors as they will strain your joints. You can use the stationary bike at home during your pregnancy. Getting a good workout with a stationary bike is easy, especially if you are new to exercising. In addition, Riding a stationary bike is an excellent way to get your heart rate up and work muscles.
- Leg Lift
Leg lifts are the easiest exercise to do during pregnancy. It is more of a stretching exercise where you bring your leg up and down. It can help relieve tightness in your lower back and hips caused by the growing pregnancy weight. To do this exercise, lie on your back on a mat. Then bring one leg up without bending the knee. Locate your foot and gently lift it to the side until you feel a stretch in your hips. Hold for 10 to 15 seconds and then gently release it back down. Repeat with the other leg. This way, you can increase the effect of stretching every day and help to alleviate the swelling.
Exercises during your second-trimester pregnancy are important and beneficial to your health and well-being. Talk to your doctor or midwife to review the right exercise routine for you before exercising during pregnancy. You should also consult them on how many sets how intense and long-lasting the exercise routine should be. This way, you can be assured that your heart is healthy and your baby is developing according to plan. You should also consider the comfort of the exercise. So, be sure to do it in a comfortable way for your body type and to avoid injury.