As you continue to exercise into your 2nd and 3rd trimester, here are a couple do’s and don’ts to consider:
1. Do Emphasize core strengthening
Deep abdominal and pelvic floor muscles are essential for stabilizing and supporting your pelvis and lower back. For as long as you can feel both deep abdominals and pelvic floor, it is helpful to keep them working through your exercise. Practice exhaling to gently lift the pelvic floor while softly drawing the low abdomen in.
Exercise: Side Bending (modified from knees)
2. DO Emphasize balance and stability conditioning
Your body secretes additional Relaxin throughout your pregnancy, resulting in increased flexibility. This is a good thing but it does render you more prone to falling especially when you factor in the change in your center of gravity. Balancing and instability exercises are great for keeping joints stable and you upright!
Exercise: Swimming (modified from quadruped)
3. DON’T spend long periods of time on your back, front or inverted
4. DON’T Overwork or Overheat
guest post by Chris csak
Chris is a Certified Pilates & Yoga Instructor, Personal Trainer, and Fitness Consultant, currently living in Victoria, BC. When he’s not supporting clients on their wellness journeys, he is cycling and hiking with his family on the beautiful west coast.