Pregnancy is the most precious time in a woman’s life but of course there are some downsides to this phase too. During the first trimester, you will feel extremely sleepy and lazy and unable to move around like you usually do. Your energy level would have reached an all-time low. This is because of the changing hormones in the body. The second trimester, however not like the first, will be a little bit better, and you can start feeling a lot more energetic than the first trimester. The key to remain energetic in your second and third trimesters is by following a few simple exercises routines on a regular basis which are safe to do at home during pregnancy.
In your second trimester, your baby bump begins to grow at a faster rate week by week and doing normal day to day activities can start to look like a herculean task. If you have been working out regularly even before pregnancy, then there is no reason why you shouldn’t continue to do so during pregnancy too. But in case you have never exercised before or has been a long time then it better to consult with your doctor before undertaking these exercises.
Here is a list of few safe exercises that can be carried out during your second trimester;
- slow walking or jogging
if you have been a regular jogger before pregnancy then you can safely continue to jog even during pregnancy. But if you haven’t jogged before, then it is better to just stick to slow walking for a minimum of 20 to 30 minutes every day in your second trimester. Just make sure that you walk or jog on a flat surface because at this stage your uterus is becoming bigger and the centre of gravity is shifting. Also, make sure there is a place for you to sit down if needed.
Yoga is a very safe method of exercise during pregnancy. It not only helps your body but also keeps your mind clear of any inhibitions and fear that you may have towards pregnancy and delivery. While practicing yoga, your breathing should slow and even. Only practice the asanas that are safe for pregnancy, these generally include asanas that can be performed sitting or lying down.
If you have been swimming before, then swimming also can be safely done during pregnancy. To warm up your body swim slowly at first. Breast stroke style of swimming can ensure regular breathing without losing out on stamina. Also, give water aerobics a try.
- Weight Training
Weight training does not necessarily mean you have to go to the gym, you can do so with simple weights at home itself like a filled water bottle. But in case you feel uneasy or dizzy then you must slowly sit down and stop working out. You can also use the water bottles to do some arm workouts.
- Exercise While Lying Down
Exercises which involve lying down and performing are pretty easy to follow during the second trimester. Here is a simple one to follow;
- Lie down on your left side on a yoga mat on the floor
- Keep your feet together and bend your knees and hips
- Now lift your right knee as high as possible
- Hold this position for few seconds
- Come back to starting position
- Now you can repeat the other side
- Kegel Exercise
Kegel exercise is extremely important and good during pregnancy. Here is how to do it;
- Sit down on a chair or any comfortable surface
- Squeeze your pelvic muscle tightly (if you do not know how to do this, imagine that you want to urinate and you are stopping yourself from doing it)
- Hold this position for 10 seconds
- Slowly release it and repeat the same several times
- Exercise While Sitting
Sitting exercises are very easy to do while pregnant; here is an example;
- Sit down on a comfortable chair
- Lift one leg and move it in circles in cycling motion
- Do 15 to 20 repetitions of this and return to starting position
- Repeat the same on the other leg
All the above-mentioned exercises can be performed safely and easily in your second trimester, but ensure you have the approval of your doctor before starting to work out because yours and the baby’s health should be absolutely fine without any risk. Also, it is not mandatory that you have to stress yourself out to exercise. If you are tired and exhausted, you have all the liberty to lie down and rest. Listen to the warning signs your body is giving you and stop as soon as your feel any discomfort.
Have you tried any of the above exercises during your pregnancy? Do you know any other forms of safe exercises for pregnant women? If so, let us know in the comments because Your personal experiences can be of great help to newly pregnant women.