Core By Trimester: Second Trimester Core Routine
Core By Trimester: Second Trimester Core Routine
Dr. Ariel Edwards, PT, DPT, CSCS
Navigating a fitness routine while pregnant can be overwhelming! As your body experiences big changes, you may feel uncertain on what movements to implement into your workouts with the looming fear of “doing something wrong”. Here at FIXXED, we want to take fear out of the equation, and allow you to only focus on keeping yourself strong and, most importantly, healthy throughout your pregnancy!
Welcome to our Core By Trimester blog series! This is only one of the many resources we have to keep you feeling your best both prenatal and postnatal! Our core is an instrumental muscle group in day to day activities whether you are pregnant or not! We want to focus on keeping this area strong while also adapting our exercise routine to fit the needs of each trimester of pregnancy! Check out the second blog of our series as we focus on second trimester core!
Second Trimester Core Routine
As you enter your second trimester, you want to find exercises that are focused on your deep core and obliques that also work on balance and rotation! Implementing these types of exercises helps improve stability, decreases the stress placed on your pelvic floor, and helps prevent low back pain as your baby grows!
Here’s what to work on during your second trimester:
Standing KB Halos
This exercise is great for activation of the deep core and obliques. Grab yourself a kettlebell, I use 8kgs! Start by standing with your feet directly under your shoulders and knees slightly bent. Hold the kettlebell handle in both hands with your elbows bent. The kettlebell should sit a few inches away from your chest. When you are ready, activate your core and bring the kettlebell in a full circle around your head. When you come back to your starting position, repeat in the opposite direction.
Bottoms Up KB Marches
Starting by standing with your feet next to each other and one arm straight out to the side. Next we are going to place the same kettle we used in the previous exercise in our opposite hand. You are going to balance the kettlebell in one hand while bringing your arm out to the side with a 90 degree angle at the elbow. Once in this position, begin to march in place making sure the movement is controlled. Exhale and activate your core each time you bring your leg up.
Half Kneeling Palloff Presses
Time to ditch the kettlebell for a band! Attach a resistance band to the wall and get into a half kneeling position. The leg that is closer to the wall should be in the front. Grab the band in both hands and bring your arms out straight in front of you. Twist your body towards the wall to decrease resistance, and then bring your body back to challenge that core. Once you are back to starting position, pull your arms in and then push back out. Repeat these movements on each side!
Adding these exercises into your weekly routine is a great way to safely activate your core while your baby is growing! If you have questions about what you should be working on throughout your pregnancy, FIXXED is here to support you! Our specialized pelvic floor physical therapy is a great asset to your prenatal and postnatal journey, and is crafted specifically to you and your needs! If you have any questions, or are interested in what FIXXED pelvic floor physical therapy has to offer, feel free to contact us HERE, or email Kristina@fixxedstudios.com!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
