Exercises during 2nd Trimester of Pregnancy

Dr. Sarita Jain Dr. Sarita Jain Apr 7, 2018 1131 0

Exercises during 2nd Trimester of Pregnancy

Exercises during 2nd Trimester Pregnancy

Period of Week 13 to week 27 pregnancy is typically known as the “Honeymoon period” as nausea and morning sickness disappeared. You will start to feel your baby move and may also experience abdominal cramps as your uterus will start to stretch. It is usually safe to do pregnancy workouts around this time, but before doing the exercises you need to discuss with your doctor and perform all the following most safe exercises under guidance of trainer to evade any kind of glitch and pain.

  1. Downhill Dog

Position to do

Assume a cat pose, tuck your toes, spread the fingers wide and press your fingertips to the floor.

Steps to follow

  1. Lift your hips up, your heels almost touching the floor, your hands fully stretched, and your head down. You can feel your calves stretch.
  2. Now, flex one of the knees, hold it for a second and then again straighten your leg.
  3. Flex the other knee and hold it for a second and then straighten your leg.
  4. Repeat this exercise 4- 5 times, lower your body and get down to a child’s pose.

Precaution

While doing this exercise make sure to press your fingers against the floor so that your body remains stable.

  1. Pelvic Roll

 

Position to do

Assume a cat pose, palms flat on the floor, toes pointed towards the floor.

Steps to follow

  1. Gently arch your back and lower your head between your shoulders so that your spine looks rounded.
  2. Hold this pose for a second, relax, come back to the starting position, and repeat.
  3. Repeat this exercise 4- 5 times

 

Precaution

Do not over strain your back. Stop it immediately if something doesn’t feel right.

  1. Mendacious Cobbler Pose

Position to do

Lie down flat on the floor near a wall. Stretch your legs and let your feet touch the wall.

Steps to follow

  1. Make the soles of the feet come together and slowly flex your knees, spread open your legs, and bring your legs down keeping the feet together.
  2. Hold this pose for a second.
  3. Now, put your palms on the side of your knees and gently press down your legs so that you feel your legs opening up and feel the stretch in your inner thighs and hips.
  4. Relax by keeping your hands above your head for 2 seconds.

 

Precaution

Do not press too hard to open up your thighs.

  1. Sitting Surfeit Stretch

 

Starting Position

Be careful while performing this exercise. Sit on a chair and move forward to the edge of the chair.

Steps to follow

  1. Straighten both legs out in front of you.
  2. Cross your right leg on top of your left knee and gently pull your right leg towards your chest. Feel the stretch in your glutes.
  3. Hold this pose for 5 seconds.
  4. Now, gently push your right knee down with your right forearm and feel the stretch on your glutes and inner thighs.
  5. Now, cross your left leg above your right and repeat the steps.

 

Precaution

Avoid doing this if you feel uncomfortable.

  1. Side Slat

 

Starting Position

Lie on your right side with your knees bent at 90 degrees. Support your body by keeping your right hand on the ground, upper arm at 90 degrees with the forearm. Keep your left hand on your waist.

Steps to follow

  1. Raise your chest up, supporting your body with your knees and forearm. Feel the stretch in your abs, back, and slight slanted.
  2. Hold this pose for as long as you can and then gently lower your body back to the starting position.
  3. Now, do the same on your left side.
  4. Repeat this exercise 3 times only.

 

Precaution

Do not do this if you feel an unusual pain.