Best Exercises For The Second Trimester Of Pregnancy

If you're a fitness freak and are worried that your daily exercise routine will get disturbed while you’re pregnant, then you are wrong. Maintaining an exercise routine during pregnancy helps you to keep yourself fit, healthy and feeling your best. Performing the best exercises during pregnancy is very beneficial for your baby's growth and development in the womb. Pregnancy workouts are also helpful in improving postures and reducing the common discomfort and backaches that occur during pregnancy. 

Pregnancy exercises help to prevent gestational diabetes (diagnosed during pregnancy), relieve your stress, and stay positive for nine months. Now that you know how beneficial it is, you must also know which exercises are to be done during pregnancy. You can’t do all the exercises. Start exercises with simple poses and also ask your doctor before starting it. 

Awesome Exercises For A Healthy Second Trimester of Pregnancy

During the second trimester of pregnancy, focus more on exercises that strengthen your muscles so that you stay healthy, fit and pain-free throughout your pregnancy. Here are some exercises which you can do between weeks 13 and 26 of your pregnancy:

Curland Press

• Stand on your feet with your hips straight out, holding dumbbells in your hand and keeping your hands hanging at your side.
• Bend your right arm at the elbows and bring your hand towards your shoulder.
• Now bring your hand back down to your side.
• Do the same with your other hand.
• This completes one set. Do 15 sets to make your shoulders and biceps stronger. Make sure you choose a weight that is comfortable for you.

Bent-Over Fly

• This is a very good exercise for pregnant women, especially for those suffering from backaches.
• Stand straight and slightly bend your knees.
• At the waist, bend your torso at a 45 degree angle.
• Hold dumbbells in your hand.
• Now, raise your arms to the sides with a slight bend at your elbows. Raise it to shoulder height before bringing it back down. 
• Repeat the exericse 15 times and rest for 60 seconds. Don't forget to keep yourself hydrated while exercising.

Single Arm Row

• This exercise will help you strengthen your back and arms.
• Hold your dumbbell in your right hand.
• Bend over and place your left arm and left knee on a bench.
• Extend the dumbbell in your right hand towards the floor and then slowly pull it upwards towards your chest.
• This completes one set. Do 15 sets with both hand.

Front Raise

• Stand straight on your exercise mat, holding dumbbells in both your hands.
• Lift the weight in front of you to shoulder height till your arms are parallel to the floor.
• This exercise will help you tone your shoulders and arms.

Breathing Exercise

• This is a pregnancy exercise you can do at home.
• Lay down on your mat facing the sky with open hands and open legs and relax! Take deep breaths and feel the inhale and exhale.
• It helps you to relax your mind and stay stress-free during pregnancy.

Exercises You Should Avoid During Pregnancy

Avoid exercises that may cause lower abdominal trauma and create pressure on your uterus, such as:

• Full and half Sit-Ups
• Full knee bend exercise
• Jumping and bouncing 
• Exercise with more twist and turn poses
• Hot water exercises
• Long breath-holding exercise

Have a healthy and safe second trimester! These are some important exercises you can do during the second trimester of your pregnancy to stay fit, healthy and stress-free and support overall development of the baby. Also, mark the exercises you can't do for nine months.

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FAQs

Q1. Can a pregnant woman exercise during pregnancy in the second trimester?

If you feel comfortable and your doctor allows, you can probably keep up your current level of exercise while you're expecting.

Q2. What exercises should you avoid during the second trimester?

Any exercise that may cause even minor abdominal trauma, including jarring motions or sudden changes in direction. Avoid activities that require a lot of jumping, hopping, skipping, or bouncing.

Q3. Is yoga safe during the second trimester?

According to research, prenatal yoga is safe and can provide numerous benefits to pregnant women and their babies. To learn more about Yoga during pregnancy, read the article: Yoga For Pregnant Women- Poses, Benefits, And Safety Tips.