Can I Start An Pregnancy Exercise Program During My Second Trimester?

I've been planning on starting an exercise program but for what ever reason I haven't pulled the trigger. Now I'm pregnant and in my second trimester.
Can I start now?

We have all have been there. Saying, "I really need to start exercising more." But of course life happens and things tend to get in the way. Sometimes pregnancy is that thing and you feel you need to put off the exercise program until after delivery. Well good news ladies, even in your second trimester you and your baby can reap the benefits of exercise during pregnancy! If this is your second or third pregnancy and you promised yourself you would stay in shape this time, don't fret you can still do it!
Here are a few core principles of a pregnancy exercise program:

• Focus on your body! Yes all exercise programs should do this but more so during pregnancy. When your mind is in tune with your body you will be safe, you get a break from the day to day stuff, and your ability to handle stress improves.
  
  
• Start slow and be consistent! You won't be setting any fitness records during pregnancy so don't make that your goal. Increase and maintain strength for increased energy and efficiency in your daily living.
  
  
• Comfortable exertion! You can receive the endorphin rush and be comfortable all at the same time. Just because your not sweating bullets doesn't mean you won't feel great after the workout.
  
  
• You can improve rather quickly. Your strength will increase right away due to your nervous system communicating with your muscular system more efficiently. Improved strength and endurance will make life much easier.
  

So how would I go about starting a pregnancy exercise program during my second trimester?

• First check with your doctor. Make sure your pregnancy is going smoothly and there are no complication. Tell him/her you wish to begin a pregnancy exercise program and he/she will give you the green light.
  
  
• Seek out a fitness professional trained in the area of pregnancy fitness. You don't have to hire a personal trainer 2 or 3 days a week but you should educate yourself on the proper exercises and protocols for exercise during pregnancy. Our Guidelines can be the first step.
  
  
• Set aside time in your day to do your workout. Make it a priority and think of it as an appointment you cannot miss. It really comes down to your commitment.
  
  
• Begin slowly. If you have been completely sedentary start with a leisurely walk at the same time every day. If you are under the supervision of a pregnancy fitness professional, they will start you off at the right level and ease you into it. It is a marathon, not a sprint!
  
  
• Be confident knowing you are doing it for yourself and your baby! The gift of health and a healthy lifestyle is the gift that keeps on giving.
  

I know this information isn't ground breaking or something you haven't heard before but the fact of the matter is most people in this country do not meet the minimum requirements of exercise. This contributes to Coronary Heart Disease being the number killer in the U.S. Also as you may have heard childhood obesity is on the rise so it is up to us to change our behaviors and strive for optimal health.
All the best in your quest for health and fitness during pregnancy and beyond!

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Safe Abdominal Exercises During Pregnancy.

Can and should you continue to do abdominal exercises while pregnant?

The short answer to this is YES and YES!

Strong abdominal muscles will help support your lower back, keep you safe when lifting things, maintain good posture and help maintain your overall strength.

Doing abdominal exercise during pregnancy can be safe and effective if done the right way. Here are a few quick tips to consider. I will explain more in detail so please read on.

• Traditional crunches must be modified. Video of a modified crunch on a ball.
  
  
• Yes lying on your back for an extended time is not recommended after your first trimester. You can use an inclined position
  
  
• Isometric contractions of your Transverse abdominal group will keep your core strong. Baby squeeze video
  
  
• Keep an eye on any evidence of Diastasis Recti
  
  
• Coordinate lower and upper body movements while maintaining a tight center. Total body exercises are great!
  

Traditional crunches in your pregnancy exercise program should be modified after your first trimester. As your belly grows you will shorten your range of motion during your crunch. Doing short little crunches will give your the muscle contraction needed with out increasing your abdominal pressure. Remember to breath throughout.

Avoid lying on your back for an extended time after the first trimester. The supine or "on your back" position puts pressure on the main artery which supplies your baby everything it needs. Use an inclined position instead. An inclined bench or if your comfortable on a stability ball will do just fine. With your hips low and your upper body high you can do your crunch without compromising your baby.

Isometric contractions or muscle contractions without movement will maintain your deep abdominal muscle group the Transverse Abdominus (TVA). Your belly will go inward when your TVA is activated. So put your hand on your stomach and practice this exercise until you are able to do it on que. Don't be surprised if this is hard to do. You must think about it, practice it and become proficient.

As your belly grows the chance of Diastasis Recti increases. You can check and see if there is any separation and if there is please be much more careful or maybe even discontinue your crunches and stick with isometrics to keep your abdominal group strong. Please consult your doctor on this one.

Move your body while keeping your center tight. Now that your abdominal exercise routine during pregnancy is going well tie in total body movements with purposeful abdominal contractions. TVA activation before lifting is a must. Working with an prenatal fitness expert in learning more complex movements will strengthen your body for real life activities.

For more detail on any of the above information please contact us and we will do our best to find you the best possible answers to your questions. Knowledge is power and knowledge about health and fitness will keep you healthy!

All the best from your Orange County Personal Trainers at Fitness4Baby!

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