During your second trimester, you should continue doing all the stretches that you were doing in the first trimester. This will keep your muscles limber and it will also help reduce the pain in the long run. You can combine this with a few mild exercises to reap maximum benefits. Do these exercises slowly and gently to avoid any injuries. Take the help of a sturdy support such as a table, wall or a sturdy, helpful human while doing exercises that require you to bend.
Here are some exercises that you must do in your second trimester that will help prepare your body for delivery:
Head Out For A Walk
Getting fresh air in your lungs while exercising is the best. Walking for 30 minutes can really help with your digestion. Swing your arms as you walk and take long strides as this will help stretch your muscles and warm them up. If walking for 30 minutes is difficult or you haven’t walked that much before, start with 10 minutes and work your way up gradually over the weeks. A 30 minute walk 3-5 times a week is the ideal amount.
There are several variations of a squat that you can experiment with. You can take the help of an exercise ball if it gets difficult to balance. You can squat and hold to increase your upper body strength. Perform pulsating squats to help strengthen thigh muscles. Regular squats help in the overall strengthening of your abdomen, thighs and glutes.
Run A Mile
Running keeps your heart healthy and strong while making sure your body is moving and burning enough calories. This way you know that you are gaining just enough weight, not too much. It is best to run on a treadmill that has safety handles that you can hold on to so you don’t fall down while running. However, if you wish to run outside, you can take your partner or a friend along and run on a flat path. If you have not been running before this, then don’t start now. If you feel any pain or uneasiness while running, then stop running.
We all know the many benefits of yoga for our body. During your second trimester, your body goes through a number of changes and as your baby grows and moves around, it may cause pain in the lower back. Yoga helps ease the pain and to reduce the blood pressure. There are several yoga experts who can guide you on what kind of yoga poses would help strengthen your back. Do them slowly and follow the breathing instructions given by your trainer carefully. Ideally, you should do yoga at least thrice a week. There is no harm in doing it everyday – just listen to your body’s needs and exercise accordingly.
Swim The Pain Away
Swimming is the next best thing to yoga when it comes to exercises that help strengthen your muscles. The best part is that you don’t have to strain your muscles too much. You can even perform mild exercises and stretches while you are in the water and help build aerobic capacity essential for giving birth. You should go for a swim 3-5 times a week for 30 minutes each day.
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