Thursday, June 13, 2013

Pregnancy Exercise: Second Trimester Exercise

Follow Gemma During Her Twin Pregnancy with

What exercise can you do from 14 weeks during your Pregnancy?

Have a look at this series of video's to see what exercise Gemma is doing now that she in in her second trimester of her twin pregnancy. If you want to follow a program that you can do at home have a look at the popular Fit2BirthMum Program that is available globally on my main website 

2 Exercise's Using Kettle Bells

Tip: Gemma attends her first multiple birth club and would definitely recommend it!

You can do the above exercises with dumbbells if you don't have a Kettle bell or perform without any weight especially if you have just started an exercise program. 
Maintain excellent form and do reps and sets that suit your own fitness level. I would suggest 10-15 reps and 2-4 sets.

Resistance Band, Kettle Bell and Body Weight Exercise

It's now week 20 in this video halfway! But probably over half during a twin pregnancy! If you are carrying a multiple pregnancy you should always exercise as if you were a further 8-10 weeks ahead.
Has Gemma found out what she is having, I know? Watch the video and then you can comment below!

Excellent Pregnancy Fitness & Strength
Gemma is strong and maintains excellent technique during reps and sets.
When you do the exercises think about your technique, breathing- always exhale out on the most challenging part of the exercise and focus on the muscles groups you are using whilst performing each exercise. This will ensure that you strengthen the correct muscle groups.
If you find the exercises combined are a little too challenging remember these fit Mums train with me more than twice a week! Break them up instead and do 2 exercises in a circuit you can even perform as individual exercises.

Ballerina Exercise- Do it right
Make sure your Ballerina's are done with excellent technique- maintain neutral spine, activate T.V.A and glutes, aim to keep your support foot relaxed. Try without a weight when you first do this exercise and do the exercise for 4-6 weeks before you add any weight. If you are in your first trimester or suffering with low blood pressure symptoms don't go beyond 90 degrees.

5 Quick Tips to Exercise Safely during your Second Trimester
  • Stay Hydrated -drink water every 10-15 minutes

  • You can eat up to 45 minutes before you exercise, I would suggest a light snack such as a banana or a small handful of nuts

  • Wear clothing that is comfortable, clothing that is too tight will increase abdominal discomfort.

  • This is not the time to Challenge yourself, enjoy exercising at a lower intensity than what you may be used to. Remember it is not a time to compete with yourself or others!

  • Lastly remember to LISTEN TO YOUR BODY

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.