Trimester of Pregnancy
Staying fit while you’re pregnant keeps you and your baby healthy. In this article, we’ll be telling you in detail safe exercises you can carry out in each trimester of pregnancy and we’ll also answer some popularly asked questions about pregnancy trimesters.
Popular Questions on Trimester of Pregnancy
In this section, we’ll answer some of the most popularly asked questions on the trimester of pregnancy. Let’s begin.
1. How many trimesters are there in pregnancy?
2. Which trimester is the most critical?
The first trimester is the most critical time during the period of pregnancy. Even though at the end of three months, the fetus is only about 4 inches long and weighs less than 1 ounce, all of its functions already begin to form. Major organs and nervous system, heartbeat, arms, fingers, legs, toes, hair, and buds for future teeth are examples of these functions.
3. What happens in the first trimester of pregnancy?
Workouts for First Trimester Of Pregnancy
First trimester pregnancy workouts are important especially if you must stay fit during the early days of your pregnancy. Thus, workouts during the first trimester of pregnancy are really essential.
One of the best things you can do for yourself and your baby is staying healthy and fit when you’re pregnant. Getting up and moving around will often help you feel better even if you have morning sickness or other discomforts of early pregnancy. However, you should rest when you need to rest.
Furthermore, exercise will help you control weight gain, prepare you for bearing more weight, and get you in shape for childbirth. Also, it’s very good for mood and sleeping too.
Again, you probably aren’t noticing many major bodily changes yet, other than feeling like you need a little more rest. Paying attention to the new limits on your energy and avoiding falls are the most important rules for the first trimester of pregnancy workout. Make sure your doctor is aware of what exercise you’re doing, and talk to them about anything new you start.
The first trimester is a good time to add a low-impact exercise that you’ll be able to do as your pregnancy progresses. For example, if you run for exercise three times a week now, replace one session of water exercise with one weekly run during your first trimester. By doing so, you’ll have a head start on water workouts if and when you give up running.
If you weren’t exercising regularly before you got pregnant, now is the time to begin a habit that could serve you for a lifetime. Start with a low level of exertion and work up to 30 minutes daily, 3 to 5 times weekly. Work with a trainer who is an expert in working out during pregnancy if possible.
Also, don’t forget to enjoy yourself. If you are not cut out for going to the gym, don’t beat yourself up about it. You can go dancing with friends or splash around in the pool. It is better to carry out seemingly small exercises than doing none at all.
Below are some workouts for the first trimester of pregnancy workout:
Balance and lower back pain are two of the challenges you’ll experience during pregnancy and Pilates can help you address this! Thus, you can add them to your workouts during the first trimester of pregnancy.
Furthermore, pilates build core muscles through a series of equipment and floor exercises. Your first sessions should focus on building strength, Then, your later sessions challenge that strength and your balance.
Additionally, stay away from poses where you lie on your back as well as any twisting of your midsection. Don’t overexert yourself during pilates or other belly-focused exercises. This could cause diastasis recti, a condition in which the parallel panels of your abdominal muscles separate temporarily.
Finally, how much of Pilates should you do? A prenatal Pilates workout once every week will help you build strength and balance.
One of the best exercises you can do for yourself during pregnancy and for the rest of your life is Yoga. It builds strength and balance, keeps muscles limber, reduces your blood pressure, and teaches you breathing rhythms that will help during the delivery of your baby. Even long after childbirth, as you enter menopause, yoga can help prevent osteoporosis by building bone mineral density. Thus, it’s perfect for workouts for first trimester of pregnancy.
Furthermore, if you already practice yoga and your pregnancy routine is comfortable in your new condition, you can add it to your first trimester of pregnancy workout.
Again, you should avoid:
- poses that twist the abdomen
- positions like headstands where your feet are over your head
- lying on your back
- Bikram or “hot” yoga
Swimming and Water Aerobics
This one of the best exercises anyone can add to their first trimester of pregnancy workouts or pregnancy workouts in general. The pool is your friend during pregnancy because the water is soothing, the exercise is low-impact, and you won’t fall over. There are helpful series of prenatal exercises that focus on building core strength you can engage in.
Furthermore, if you’re already engaged in water exercise, there’s no need to change your routine. Just like all exercises, avoid twisting your middle too much and pay attention to your energy limits. Also, if you get tired, it’s not time to push yourself, it’s time to get out of the pool.
Additionally, if you’re starting water exercise during pregnancy, ask about safe routines from a swim coach or trainer at your pool.
Finally, engage in this first trimester of pregnancy workout 3 to 5 times every week, 30 minutes at a time.
To begin with, if you’ve never been a runner, you may want to consider other pregnancy exercises. It’s highly unlikely that running in your first trimester will cause a pregnancy problem. However, you will need to give it up in the next several months eventually, and there are lots of other ways to get a healthy workout. However, running is still a good addition to your workouts for first trimester of pregnancy, make sure you are extra careful though.
Furthermore, you can probably continue to follow your safe running routine in your first trimester if you were a runner before pregnancy. These same cautions apply to falls and energy. Try to run on only flat tracks or a treadmill with safety bars to prevent falls. Again, stop when you’re tired, not after because now is not the time to push yourself.
Additionally, if your pre-pregnancy routine still feels good, keep it up. Aim for 30 minutes of running at least 3 days per week.
What weight training does is to help you build strength throughout your body. This prepares you for carrying more pregnancy weight and to help you during delivery. Thus, it is a very good addition to your first trimester of pregnancy workouts.
Furthermore, you can lift free weights and work out on weight machines at a gym. Stay away from any maneuvers that hold weights over your belly and that have you lying on your back. Again, take care not to strain your breathing and work with a trainer on a prenatal routine.
Shop for free weights
According to a study in the Journal of Physical Activity and Health, low to moderate intensity strength training twice weekly is safe and helpful for pregnancy.
Stationary Bike and Spin Class
Stationary Bike and Spin Classes are a really good addition to workouts for first trimester of pregnancy. The problem during pregnancy is not getting on a bike, it’s falling off. Or, in the case of riding a bike on the streets, having an accident is a risk. Thus, stationary bikes and spin class are good options during your first trimester. This is because both are low-impact and get your heart moving without the dangers of the road.
Furthermore, be careful not to fall prey to the competitive atmosphere of some spin classes. Always go at a pace that feels right for your body.
Again, late in your first trimester, you might notice your center of gravity changing. Whether you’re on a stationary bike or spinning, ensure that the height of your handlebars is properly supporting your back, and adjust it if you need to.
Additionally, try 2 or 3 sessions on a bike or spin class every week in sessions of 30 minutes to an hour.
You probably don’t look pregnant in your first trimester yet. Thus, make sure your exercise coaches and workout buddies know that you’re expecting.
It can help to do warm ups before a workout. Five minutes of stretching before you begin your first trimester of pregnancy workouts will help your muscles prepare for exertion.
Also, you should do a cool down. Switch to slower exercise and stretch any tight muscles during the last five minutes.
Furthermore, take a break from first trimester of pregnancy workouts if you:
- feel nauseated
- get too hot
- feel dehydrated
- experience any bleeding, vaginal discharge, or abdominal or pelvic pain
Take a lot of water regularly during pregnancy, whether you’re exercising or not. Eat quality snacks after you finish exercising.
Additionally, there is no recommendation for the ideal heart rate during first trimester of pregnancy workouts. However, a good rule of thumb is that you should work at a pace where you’d able to carry on a normal conversation.
Finally, workouts for first trimester of pregnancy are very important to any expectant mother especially because it’s the best time to begin to exercise. This is largely because at this time you’ll be able to have an idea of what works for you especially if you weren’t into workouts before.
Workouts for Second Trimester of Pregnancy
Second trimester of pregnancy workouts are very important especially if you must stay fit during the mid-point of your pregnancy. Thus, engaging in a second trimester of pregnancy workout is really important.
To begin with, keeping in good shape during your pregnancy is one of the best things you can do for yourself and your baby. Engaging in exercise can help you gain the appropriate amount of weight that gets you ready for the rigors of childbirth. Also, it can help you feel and better.
With all of your body’s changes, you may be wondering what healthy exercise is like. Examples of likely thoughts that will probably run through your mind are:
- “to help myself and my baby, what sorts of workouts am I able to do?”
- “how much should you be doing?”
However, the good news is you don’t have to give up on most of the activities you enjoyed in your first trimester. This is as long as your pregnancy is healthy and you aren’t in danger of falling.
A lot of activities are safe in moderation, as long as you and your baby are healthy. Therefore, you can carry out second trimester of pregnancy workouts if you and your baby are healthy.
Furthermore, stay away from activities where you could easily take hard falls. Maybe you safely rode on a bike in the first trimester, but it may not be a risk to take now. However, if bike riding is an important part of your exercise routine, choose a stationary bike from here onwards.
Again, if you’re an avid skier, stick to the bunny slope, or change to cross-country. Anything that reduces potential oxygen flow, like scuba diving or activities at high elevation, isn’t safe for you.
Additionally, take a break from exercising if you:
- feel queasy
- get too hot
- feel dehydrated
- experience bleeding, vaginal discharge, or abdominal or pelvic pain
Always keep plenty of water closeby when you exercise. Additionally, there isn’t any recommendation for an ideal heart rate during a second trimester of pregnancy workout. Thus, if you can’t carry on a normal conversation while you’re working out, you’re probably working out too hard.
Below are some second trimester of pregnancy workouts:
Swimming and Water Aerobics
This is one of the best exercises you can add to your second trimester of pregnancy workouts. Water exercise is really helpful during pregnancy, if for no other reason than its little risk of a fall. The water is soothing and motion is low impact, and you can build strength and aerobic capacity at the same time. Make sure you focus on swim exercises that strengthen your core muscles without twisting your abdomen.
Furthermore, if you’re already exercising in the pool, continue. However, if you’re new to swimming, ask a swim coach or trainer at the pool where you swim to help you develop a safe routine.
In addition, you can engage in this second trimester of pregnancy workout three to five times a week. Each session should be for half an hour per time.
Walking is a basic human activity and perfect for your second trimester of pregnancy workouts. Furthermore, numerous modern birthing centers allow mothers to walk in the hours and at times, even the moments that lead up to delivery.
Again, when you use your arms during walking, you build upper body strength and flexibility. Also, walking at a fast pace is a heart-healthy exercise.
Additionally, you can do it for thirty minutes daily, three to five times a week is a healthy walking schedule. However, if you’re not an exercise walker already, you can work up to that level by starting with 10 minutes a day.
Firstly, if you were a runner before getting pregnant or safely ran in your first trimester, you probably can continue to adhere to your safe running routine. Again, remember that your body is changing, specifically, your center of gravity is shifting.
Furthermore, this implies you should be careful not to fall. Stick to flat running tracks, or run on a treadmill that has safety bars. Stay away from the trails and broken sidewalks for now.
Very importantly, if you weren’t a runner before, now is not the time to start.
Additionally, if you feel joint or back pain or any other concerning symptoms, stop running.
Finally, follow your previous running routine, or target 30-minute runs, three to five times weekly.
Gentle, strengthening yoga can be the best friend of the pregnant woman. It helps you stretch muscles, reduces pregnancy pains like those in your lower back, and reduces blood pressure.
You can read Ways You Never Knew That Reduce High Blood Pressure
An essential part of practicing Yoga is learning to breathe with your body’s movements. And, this is a practice that will serve you well during labor and delivery. Also, in the future, it could help in stressful parenting moments.
Furthermore, if you already practice yoga, maintain your routine, as long as it’s comfortable for you. Stay away from positions where you might fall, like Warrior pose and Tree pose. Also, you could have a partner support you for these exercises. Again, avoid twisting your abdomen.
Additionally, avoid inverted poses (where your feet are over your head) and backbends (poses where you’re on your back). If anything doesn’t feel right, avoid it because you have the rest of your life to learn challenging yoga poses.
Again, you should avoid hot yoga (Bikram) during pregnancy. This is because these classes generally heat the exercise room to 104ºF (40ºC). Getting your body temperature above 102ºF (39ºC) can put your baby in danger or cause you to get dehydrated.
In addition, if you’re a first-time “yogini” during your second trimester, try out prenatal yoga classes or video instruction. They will focus on healthy yoga poses for you and your baby.
Finally, three to five times a week is very good. However, if you want to practice every day, you can go ahead. Engaging in thirty minutes of yoga is a healthy routine, but you can do more if you feel like it.
One thing you must do is check with your doctor throughout your pregnancy to make sure you’re exercising appropriately. Also, pay close attention to your body’s new limits.
Furthermore, even if you weren’t much of an athlete before pregnancy or maybe you were held back from doing much exercise in your first trimester because of queasiness, you can start gentle exercises now. However, just don’t push yourself too hard. Very importantly, don’t forget to relax and have fun.
Finally, these tips can be helpful for a safe exercise routine:
- Engage in exercises that have low-impact like walking, swimming, and yoga.
- Begin with a low level of exertion and work up to half an hour daily. Do this three to five times a week.
- Work with a trainer who has expertise in working out during pregnancy if you can.