Second Trimester (13-26 Weeks)
The second trimester is often considered the most comfortable period of pregnancy. Focus on maintaining strength and stability as your bump grows.
Incline Push-ups
- Strengthen your upper body and core with minimal strain. Steps:
- Place your hands on a sturdy surface like a wall or countertop.
- Inhale as you bend your elbows, lowering your chest towards the surface.
- Exhale as you push yourself back up to the starting position.
- Repeat 10-12 times, ensuring your back remains straight throughout.
Wall Sits
Wall sits are excellent for strengthening your thighs, improving posture, and stabilizing your pelvis.
Steps:
- Stand with your back against a wall and feet shoulder-width apart.
- Slowly slide down until your thighs are parallel to the floor.
- Hold the position for 10-15 seconds while breathing evenly, then return to standing.
- Perform 5-10 repetitions.
Side-Lying Leg Lifts
This exercise targets your hip and outer thigh muscles, providing extra support for your pelvis.
Steps:
- Lie on one side with your legs stacked.
- Exhale as you lift your top leg upward, keeping it straight.
- Inhale as you lower it slowly back down.
- Complete 10-15 repetitions per side.
Pelvic Rocks
Eases lower back discomfort and prepares your hips for labor.
Steps:
- Begin on hands and knees.
- Inhale to tilt your pelvis forward, creating a slight arch in your back.
- Exhale to tuck your pelvis under, rounding your back slightly.
- Repeat for 1-2 minutes, focusing on gentle, flowing movements.
Seated Dumbbell Rows
Strengthen your back muscles to improve posture and reduce tension from carrying extra weight.
Steps:
- Sit on a chair and lean forward slightly, holding light dumbbells in each hand.
- Exhale as you pull the dumbbells towards your waist.
- Inhale as you lower them back to the starting position.
- Perform 10-12 repetitions.