Pregnancy Pilates Workout for Second Trimester

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Pregnancy Pilates Workout for Second Trimester

Pregnancy Pilates Workout for Second Trimester

Here is my Pregnancy Pilates Workout for Second Trimester. I want to share this 20 minute online prenatal Pilates workout you can do at home. It contains modified exercises suitable for you if you are in your 2nd trimester of pregnancy.

Pregnancy Pilates 2nd Trimester

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Second Trimester of Your Pregnancy

The fatigue and nausea you have been experiencing is hopefully starting to slow down. If not, hang in there mama.

You will see a noticeable increase in your baby bump. You will also experience and increase in your weight and possible balance and center of gravity issues.

Continue to only participate in workouts that contain modified exercises and movements for the 2nd trimester.

When pregnant, participating in a prenatal Pilates class in the second trimester gets you off to the right start when it comes to a pregnancy fitness plan you can maintain throughout this trimester.

Avoid Overheating and Over-exertion

It's important that you do not over-exert or over-heat your body during pregnancy as your baby is getting bigger and taking up more space within your body.

Also, avoid overworking the pelvic floor because a too-tight pelvic floor can result in pelvic dysfunction during and after pregnancy. You know your body so please listen to it!

Pregnancy Pilates Workout for 2nd Trimester

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What are the benefits of Pilates during the second trimester?

Pilates is a great workout for the 2nd trimester and you can build on the foundations from the first trimester.

You will continue to strengthen and condition the entire body in a safe, gentle manner. My modified exercises are designed to help your growing belly and ever-changing body cope during pregnancy.

The deep breathing in Pilates will help with stress management while helping you to prepare for childbirth.

2nd Trimester Exercises

Exercise 1.

Exercise 2.

Exercise 3.

Exercise 4.

Is Pilates safe during the second trimester?

Yes! I discussed the benefits of first trimester Pilates and how now is not the time to try and achieve new personal bests.

Whether you're working on the Pilates Reformer or on the mat, your workouts can be modified to accommodate how you're feeling on any given day.

The same applies for the second trimester and you should continue to focus on breathing and stabilization. As your belly starts to really grow, only do as much exercise as you feel comfortable doing.

Can I Use a Pilates Reformer in the 2nd Trimester?

Yes, the Pilates Reformer is a great way to exercise during the second trimester, but not all exercises are suitable for pregnancy.

Make sure your exercises avoid overstretching since the ligaments of the pregnant body are more sensitive.

The Reformer needs to be introduced in an appropriate way for beginners. It's important to learn the correct movements before adding the challenge of resistance.

Frequently Asked Questions

Can Pilates help relieve common second trimester pain issues?

Yes! You will soon discover that deep breathing is relaxing and the movement in Pilates increases circulation. The strength you develop will help keep your body pain free as your belly expands.

What if Pilates is causing pain or discomfort?

During the 2nd trimester, some pregnant women need to limit exercises done on your back. This is because when you lay on your back, the uterus can compress the inferior vena cava and the aorta, restricting blood flow to the baby. For you, this can make you feel dizzy.

Other exercises to avoid include movements with too much too much forward flexion as they can cause diastasis recti problems.

You must listen to your body! I want you to slow down and move at your own pace during pregnancy. A qualified prenatal Pilates Pilates instructor can provide further guidance on what exercises you can and can't do.

What are Some Modifications for Pilates?

As your baby grows your ligaments will continue to stretch. Because of this, be mindful of your range of motion during Pilates.

Take care not to overstretch, especially during rotation. I often like to use props in my classes such as stability balls and foam rollers as these can help keep things within a safe range. The wedge is also handy for modifying supine work.

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