Hi! and welcome to the 3rd part of our pre and postnatal series leading up to our teacher training in January 2017. You can read the 1st part on preconception and Pilates here.
Click here for our Pilates Instructor’s Easy Reference Guide to Teaching Pre and Postnatal Women
Here we go!
Second Trimester – 14-27 weeks
- The second trimester is considered the most comfortable stage.
- The body has become adapted to the hormonal changes; nausea and fatigue have usually subsided.
Precautions to Take:
- Mom may be uncomfortable on her back towards the later part of the 2nd trimester due to the weight of the uterus pressing on the vena cava artery. Symptoms are shortness of breath, dizziness
- Limit laying flat to about 3 minutes at a time. Let mom be the judge of that. She may be fine laying for 10 min.
- Modify laying down exercises by either sitting up
, or propping heart above the belly or “heart over baby”
- Modify laying down exercises by either sitting up
- Relaxin and Progesterone, the hormones responsible for the loosening of the joints and ligaments, begin to rise, leaving mom vulnerable to sprains and falls.
- Be careful not to overstretch, especially the hamstrings and adductors (inner thighs)
- Clumsiness is common due to a drop in testosterone. Be aware of this when giving exercises that test balance.
Focus:
- Hug the Baby – Free the Baby concept
- Good understanding of lateral thoracic breathing
- Squatting
- Latissimus dorsi and pelvic floor engagement (part of Hug the Baby)
- Adjusting to center of gravity and baby grows.
Recommended 2nd Trimester Pilates Exercises:
Always make sure your client has clearance from her doctor. And that she has signed a liability waiver for your studio.
- Breathing –
-Breath awareness with Lateral Thoracic Breathing-standing, sitting and laying down. (Click on the image below to print for your or your clients)
2. Spinal Dance
3. up and over, up and twist
-
mermaid stretch with elbow
1. Inhale, arm up 
2. Exhale, reach over, looking over shoulder 
3. Inhale-hand behind the head 
4. Exhale-look up to elbow
-
Resistance Band Exercises for Upper Body
- Rotator Cuff Exercises
1.1 Close the Door 
1.2 Close the Door 
2.1 Scratch the stomach in 
2.2 Scratch the stomach in 
3.1 Elbow Out 
3.2 Elbow Out 
4 Open the Door Preparation 
Open the Door Preparation 
4.1 Open the Door 
4.2 Open the Door - Chest Expansion
Inhale 
Exhale-Elbows Low 
Inhale 
Exhale – Elbows High - Bow n’ Arrow
Inhale 
Exhale-Use lats to pull - Bicep Curls With Head Variations
Inhale – Position in-between each curl 
Exhale – Head Neutral 
Turn the head 
Turn the head 
Look Down 
Look Up
- Rotator Cuff Exercises
-
Hug the Baby- Belly to the spine – and free the baby-release
Hugging the Baby at 37 weeks 
Freeing the Baby Me at 37 weeks -Important for overall stability during exercise and everyday activities.
Click here to read about Hug the Baby
7. Gluteal (Butt) muscle Use and awareness With squatting
Equipment Bonus Material – Video – Squatting with the Trapeze Bar
That concludes our 2nd trimester safe exercises in this post.
Do you have any 2nd trimester favorites? Please share below!
Thank you for hanging out with me to learn more about the 1st trimester!
Do your postnatal clients have unrealistic expecations about their body after pregnancy?
Give this ready-made resource to your clients! Body Patience After Pregnancy-Why Patience Pays Off
When You Are Working to Get Your Body Back
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Please feel free to contact me with questions or comments! AlisonB.Marsh@YourPregnantCore.com
Thank you for your dedication to this special population! Know that you are making a HUGE difference in the lives of your clients by learning how to better help them!
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