In your second trimester of pregnancy, you will likely feel less nauseated and more energized, which can make exercising seem more appealing. Pilates exercises can help make you stronger and better able to protect your neck and back as your belly and breasts become bigger. At this point in your pregnancy, you should focus on increasing core stability, balance and posture. Certain exercise positions are generally safe, but lying on your back is not recommended. Get your doctor's permission before exercising when you are pregnant.
Standing
Standing exercises offer the benefit on not having to get up and down from the floor. You can do stretching and strengthening exercises in this position. An example of an exercise appropriate for someone in their second trimester is the Standing Cat Back. This exercise strengthens your legs and keeps your spine supple. Begin standing with your feet hip-width apart and bend your knees into a mini squat. Incline forward slightly and rest your hands on your thighs. First arch your entire back and look up, and then round your back in the opposite direction. This provides a stretch from your lower back up to your neck. Repeat four times.
Kneeling
Kneeling is another position with appropriate exercises for women in their second trimesters. Kneeling allows you to do modifications of popular Pilates exercises, such as the Kneeling Hundreds, while avoiding lying on your back. To perform a Kneeling Hundreds, kneel on a pillow and hold your arms straight at your sides with your palms facing behind you. Pump your arms quickly behind you for five counts as in your inhale, and then squeeze your abs in as you exhale for five counts. Repeat once to complete one set and work up to 10 sets.
Side-Lying
Lying on your back or stomach may not be comfortable during your second trimester, but you can exercise lying on your side, which leaves plenty of room for your growing belly. An example of a Pilates exercise that you can perform on your side is the Banana, which works your abs, back and legs. To begin, lie on your right side with your right leg bent, your right arm lying flat on the floor and your head resting on your bicep. Place your left hand on the floor in front of you for support and straighten your left leg. Then, lift your left leg, right arm and upper body toward the ceiling. Repeat four to six times and then switch sides.
All Fours
The "all fours" position leaves room for your belly and allows you to perform challenging exercises for your core. This basic position is also known as Table Top. An exercise you can do in the second trimester that begins with this position is Hovering Knees. Begin on your hands and knees, and then lower yourself down on your forearms. Slowly lift your knees a few inches off the floor so that your weight is on your forearms and toes. Your spine must stay straight. After one deep breath, return your knees to the floor and repeat four to eight times. This exercise strengthens your abs.
Lying on Your Back
By the time you reach your second trimester, it is best if you avoid lying on your back because in this position, your baby can put pressure on the large vein that allows blood to flow from your lower body to your heart. This also affects blood supply to your baby. The reduction in blood flow may make you dizzy. Dizziness can also be a symptom of overdoing exercise. Headaches, chest pain, abdominal pain, vaginal bleeding and shortness of breath are other signs that you should stop what you are doing.
References
- Fit Pregnancy: Pilates Mama
- Fit Pregnancy: Pilates Mama Slideshow: Second Trimester
- Baby Center: Slideshow: How to Stay Strong and Limber -- Without a Trainer or Equipment
- MayoClinic.com: Pregnancy Week by Week: Pregnancy and Exercise: Baby, Let's Move
- MayoClinic.com: Pregnancy Week by Week: Second Trimester Pregnancy: What to Expect
- American Pregnancy Association: Pregnancy and Dizziness
