Congratulations on entering the second trimester of your pregnancy! Staying active during this time is essential for your overall well-being, but it’s crucial to approach weightlifting with care. In this guide, we’ll provide helpful modifications and strategies to ensure a safe and effective workout routine tailored to your individual needs.
Finding Your Safe Lifting Zone:
Lifting during pregnancy is a personal journey, and it’s essential to consider your fitness level before making adjustments. Evaluate your experience in the gym, training age, and previous lifting capacity to determine the right intensity for your second trimester. Understanding your limits will help you choose the appropriate weight for a safer workout.
Drop the Load, Increase the Reps:
During the second trimester, you might not be able to lift as heavily as before, and that’s perfectly normal. Instead of pushing for maximum weights, focus on reducing the load and increasing your repetitions. Opting for 8-12 reps with good form will help you maintain proper volume while minimizing strain and the risk of injury.
Controlling Intraabdominal Pressure:
Understanding how intraabdominal pressure affects your body is crucial for a safe workout routine. Excessive pressure can lead to discomfort and complications during pregnancy. Intradominal pressure is the steady state pressure concealed in the abdominal cavity. If you notice bulging or pelvic floor pressure during certain exercises, it’s a sign of excessive abdominal pressure, which you should aim to avoid.
Avoid Exercises That Produce Coning and Doming:
What is coning and doming? This is when you’re doing an exercise and you see a ridge or a bulge popping out in the middle of your stomach.
Certain exercises can cause coning (linea alba pushing outwards) or doming, indicating a muscular imbalance where the rectus over-dominates the transverse abdominals. Some common movements that may cause coning include sit-ups, overhead presses, pull-ups, and spinal extensions. To minimize coning and protect your core, opt for exercises that promote a neutral spine position and reduce the range of motion.
Strategies to Minimize Coning:
- Focus on maintaining a neutral spine position during exercises, especially during overhead movements.
- Choose variations of exercises that are accessible to you while keeping a neutral position.
- Listen to your body and be willing to modify exercises if they don’t feel comfortable or safe.
CONING VS DOMING:
Doming: “breadloafing” = (abdominal doing). Think of a sit-up, or sitting up in bed, when your abs engage and create a bread loaf look.
Coning: Coning could look like a tent-type shape of the abdomen. Happens due to diastasic recti (a normal separation of the 6-pack abs during pregnancy). The pressure within the abdominal cavity exceeds the capacity of the abdominal wall thus pushing it out.
Ab exercises are generally recommended to avoid during pregnancy.
Avoid Pelvic pressure:
During pregnancy, you want to be extra careful to avoid any pressure or pain in your pelvic area.
Listening to Your Body:
Above all else, remember to check in with yourself and your body regularly. As your pregnancy progresses, you may need to adjust your workout routine to accommodate your changing needs. Always prioritize your safety and comfort, and consult with your healthcare provider if you have any concerns.
Staying active during your second trimester can bring numerous benefits to both you and your baby. By understanding your body, making appropriate modifications, and following these strategies, you can continue to enjoy the benefits of weightlifting while keeping yourself and your little one safe. Every pregnancy is unique, so trust yourself and be mindful of what feels right for you. Happy and safe lifting!
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