Guidelines for 1st, 2nd and 3rd trimester of pregnancy 1st Trimester
Specific guidelines
- Reduced range of movement
- Exercise as normal as long as there are no contra-indications
- Increase fluid intake
- Be aware of Pubic Symphasis separation
- Look for early release of relaxin
- Focus on pelvic floor
- No pressure on pelvic complex
- No unsupported stretches in full range of joints
- No squat or ball work
- Keep heart rate below 140
2nd trimester
Specific guidelines
- Recommend Keegel exercises
- You may not like to lie prone/may not be possible to lie prone
- Watch for increased relaxin and joint laxity
- All supine positions kept to bare minimum
- Increase pelvic floor focus
- Increase fluid intake
- Be aware of Pubic Symphasis separation
- Use assists wherever possible
- Add squatting, pelvic/leg muscle series
- No unsupported stretches in full range of joints
- Introduce safe balancing exercises
- Watch for diastasis
- Keep heart rate below 140
- Reduce intensity of abdominal work around 19 weeks
3rd trimester
Specific guidelines
- Recommend Keegel exercises and continue with safe balancing exercises
- Prone positions no longer possible
- Difficulty in getting up and down
- Use assists wherever possible (ball, triangle, cushion, baby arc etc)
- Relaxin is at its highest levels
- All supine positions kept to bare minimum
- Elevate legs whenever possible
- Exercises should have a shorter intensity
- Change abdominal focus to pelvic floor
- Increase fluid intake/keep heart rate below 140
- Be aware of PS separation and watch for diastasis
- Continue squatting, pelvic/leg muscle series
- No unsupported stretches in full range of joints
If you have any questions or are unsure about anything you have read here, please do not hesitate to contact our expert advisor Tasha Lawton.
Tasha has appeared on International TV as a pregnancy exercise expert and is an experienced pilates instructor specializing in pregnancy. Whilst pregnant herself with her second child, she produced a unique set of trimester specific workouts available to buy from www.pregalates.com |
