Exercise Limitations Second Trimester?? Specifically Abs? Help 🙏🏼

Question

I just saw my Doctor (she is not an OB doc, but a family practitioner), and one of the big questions my fiancé and I had was about workout limitations/how to modify for me as I am an active individual. I am 18w3d and she said I have NO workout limitations. I asked if that applied even to abdominal exercises (which I have read just about everywhere that you should stop focused abdominal exercises after the first trimester), and she said yep they’re all fine. I’m kind of surprised/bummed I didn’t know this earlier... but also kind of questioning if this is really a good idea as it goes against everything I’ve seen/read/heard? What do you guys think?

Answer

Be careful about “crunches”. You can get really bad distention if you tear your upper abdominals and they might not heal back properly. I cut them out after 12 weeks in both pregnancies and I was fine after my first.  This time I’ve been doing front and side planks, and of course bridges will help your pelvic floor both before and after birth a lot. But otherwise, as everyone said, just listen to your body and don’t “work-through” aches and pains because your muscles are more relaxed right now and you can damage them more.

Answer

I’m super active too and both my doc and OB said that I can keep doing what my body is used to and limit myself when I feel something that’s ‘not right’. I’ve had to cut out straight-up planks and pushups but I can still bicycle and mountain climbers in smaller reps. They told me to be very attentive to my body’s reactions and my heart rate/ lung capacity since I’ve become short-of-breath so quickly 😂😂

Answer

I still work abs. I was a bit worried with planks, but my midwife said go for it. I just avoid crunching exercises and anything that has me lying flat on the floor. My midwife said most people who develop diastasis recti get it from genetics or from how they stand/sit up. Meaning you should be rolling to your side before sitting up. I do side planks, side bends, birddogs, and double heel drops propped up on my elbows for abs.

Answer

Go online and research BIRTHFIT.  They are an amazing organization and they have lots of information about prenatal fitness.  I’m super lucky that one of my good friends and CrossFit coaches is a birthfit regional director so she has me modify what I need to modify on a regular basis.  Love it!!  Depending on where you live there might be a birthfit group by you!!!

Answer

In terms of abs, I keep doing what I am doing but keep an eye out for any coning. The second I see coning, I stop what I am doing and do something different instead. Not paying attention to that will lead to issues with diastasis recti post partum.

Answer

I’m very active as well and my OB told me to keep doing what I was doing with the exception of deadlifts. She said to do half deadlifts instead but only because I’m having bad sciatica pain. She also said to avoid exercises that keep me flat on my back for more than 10 minutes at a time which is no big deal either. I’d say if you’re not in pain than you should be good to keep going! 👍🏼😊

Exercise Limitations Second Trimester?? Specifically Abs? Help 🙏🏼

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