Lark has competed at a semi-professional level in XC skiing, road cycling, and mountain biking. His passion for fitness and teaching extends back to his early days cycling, skiing, playing tennis and running in the countryside of Western Massachusetts. His certification as a Strength and Conditioning Specialist allows him to train you like a professional athlete. Visit In my last post, I went over the benefits to exercising while pregnant and listed some basic guidelines.
In the second and third trimester, you should limit or avoid altogether:
- Supine (back laying) exercises, especially exercises where the legs are not moving. These can cause some circulatory problems with blood returning back to your heart from your uterus.
- Forward-hinging at the hips or waist, on account of increased midsection weight that makes these movements awkward. They also pose a risk of dizziness or heartburn.
- Overhead pressing, to protect the low back from the already increased load it is under due to midsection weight gain. Use lighter weights and dumbbell exercises to work shoulders instead.
The takeaway message? Exercise regularly and moderately, work your core to keep it strong for birthing, stay well hydrated, do not overheat, and stay off your back in the second and third trimesters.
And by the way, congratulations!
P.S. Postnatal teaser: You should exercise at a very easy low intensity, or not at all, for six weeks after you give birth. Then, we will employ a whole new set of guidelines to get you back into top form :)