The second trimester falls between 4 to 7 months of pregnancy. You will notice some physical changes like a baby bump during this time. Therefore, keeping yourself in the best shape during this period is essential for you and your baby's health.
Exercising is one of the best ways to maintain fitness during pregnancy. Doing exercises will assist you in gaining proper weight and make you ready to endure the rigours of giving birth. So, go through this article to learn about the exercises to do in the second trimester of pregnancy.
Exercises and activities during the second trimester of pregnancy are safe if done in moderation. Therefore, practice all these exercises in moderation and as long as you feel it will maintain the health of yours and your baby:
Note: Please consult your doctor first before starting any of the below mentioned exercises.
Walking is one of the simple and easy exercises to do during the second trimester. Several birthing centres suggest pregnant women to go for a walk as it decreases the complications and risks during pregnancy and delivery.
Before you start, you must ensure that you wear comfortable shoes that provide an optimum grip and support while walking. You do not have to walk intensely, instead, a stroll in the park or leisurely walk is sufficient to keep yourself healthy.
How to Do?
You may experience a lot of hormonal fluctuations during the second trimester, making it difficult to overcome any stress. In this regard, health experts recommend that pregnant women should do yoga.
This is because yoga helps you to maintain fitness during pregnancy and improve your emotional and mental well-being. Besides, it also increases flexibility and prevents stiffness in your body.
How to Do?
There are some yoga poses that you can do safely during your second trimester of pregnancy. These include Baddha Konasana, Balasana, Trikonasana and Uttanasana. You can consult a doctor to seek guidance on which yoga poses will be safe for you and your baby.
Healthcare experts recommend slow jogging only for those with a confirmed healthy pregnancy. So, first, get a regular checkup from your doctor, and if he or she has suggested you slow jogging, you can incorporate the same into your exercise schedule.
How to Do?
You should jog on a flat surface. This will help you to maintain a pace without getting exhausted.
Swimming is a low-impact exercise which helps you to relax your muscles, at the same time, develops aerobic capacity and strength. You can also concentrate on some swim exercises to build strength in your core muscles without putting stress on your abdomen.
How to Do?
If you have already begun swimming at the pool, then continue doing so. You can swim 3 to 5 days a week for 30 minutes. However, if you are new to this form of exercise, you can ask your trainer or swimming coach to help you build a safe swimming routine.
Squats strengthen leg muscles which are necessary for maintaining a healthy pregnancy. Healthcare experts advise doing this exercise only when you do not face high-risk pregnancy and are comfortable while doing the same.
How to Do?
Running is also the simplest exercise to do during the second trimester. If you have already begun running during your first trimester, you may also continue to do so in your second trimester of pregnancy.
How to Do?
You know how to run, but you must remember that your body has changed, especially since your centre of gravity has shifted. This implies you should be careful enough not to fall while running. Run on flat running tracks or a treadmill with safety bars.
Exercising on stationary bikes is one of the suitable ways to strengthen muscles. This is because, during your second trimester, your baby bump starts growing. This is when you should not put stress on your abdomen. Therefore, you can opt for stationary cycling as long as you feel comfortable and no risk factors are associated with your pregnancy.
How to Do?
Hip flexors are the muscles above your thighs that help you bend at the waist and lift your knees.
How to Do?
Mermaid stretch is a great form of exercise during the second trimester of pregnancy. This exercise helps to prevent stiffness in the chest, belly and hips.
How to Do?
Side-lying leg lift is one of the best exercises to do in the second trimester of pregnancy. The reason behind this is that it reduces hip and back pain. You can also do this exercise during postpartum.
How to Do?
Exercising during the second trimester of pregnancy has health benefits. However, at the same time, there are certain exercises and physical activities that you must avoid during the second trimester of your pregnancy, and they are listed below:
Here are the following things you must avoid while exercising during your second trimester of pregnancy:
Follow some of the essential safety tips while doing exercises in your second trimester of the pregnancy:
Hopefully, this guide about exercises to do in the second trimester of pregnancy has been helpful for you. Note that you should consult your gynaecologist before starting any exercises to avoid any health complications during this period.
Besides, if you do not have any complications but are experiencing unexpected pain while doing these exercises, stop and seek medical attention immediately.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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