Pregnancy column: Fit and healthy through the second trimester
Birte Glang – actress, mom and inventor of a workout app for pregnant women and mothers – shares tips and experiences around the second trimester: Can I keep the pregnancy to myself? And which fitness exercises strengthen tendons, ligaments, muscles and joints?
Before an expectant mother can deal with topics such assports during pregnancy, she must first ask herself a completely different question: How and when do I tell my family, friends or colleagues that I am expecting a child?
Sure, nobody forces you to do that. But of course, many are already rumoring, even if you may only see a minimal curvature. Especially with typical pregnancy symptoms such as nausea and fatigue, or if you suddenly reject alcohol gratefully, the rumor mill quickly seethes.
A situation that probably every pregnant woman has to deal with sooner or later.
The question that buzzes around in the head of many when they suddenly perceive a work colleague or acquaintance of childbearing age with a small tummy: Is it now or is it not? Of course, the pregnant woman herself also thinks carefully about when and how to announce the good news.
Does the baby bump betray you?
In the first trimester (first to twelfth week of pregnancy), I hardly know a pregnant woman who trumpets the news into the world – and that’s understandable: The risks ofmiscarriageare still quite high, even if this is rather a taboo topic in our society.
However, as soon as the expectant mother has survived the first twelve critical weeks and, thanks to precise examinations, knows that her unborn child is doing well, she can reveal her secret with a clear conscience.
Nevertheless, some people will not be able to distinguish the pregnancy belly from a prosperity belly for many weeks – so no one should put themselves under pressure to have to tell everyone directly.
I myself did not make my pregnancy public until the 24th week of pregnancy. But that was mainly due to my job. Because as a pregnant actress it can happen that the role requests fail to materialize.
But since we were already in intensive concept planning for the workout shoots of the second trimester (13th to 27th week of pregnancy) for my mommy fitness app “Move It Mama”, I actually didn’t want to keep it a secret any longer.
Food for two? Not necessary!
Also the tummy I could not hide now slowly, because the curve ofweight gainfrom the 20th week of pregnancy goes up significantly. This is absolutely normal.
However, it does not mean that a pregnant woman should “eat for two”. The rule of thumb is that an expectant mother should consume about 300 kilocalories per day more – no more and no less. At the end of the day, 300 calories are not that much: This corresponds to a slice of bread with cheese, for example.
My tip:Â Satisfy food cravingsas carefully as possible. Maybe an apple will suffice instead of a chocolate bar. It also helped me to eat smaller portions more often a day.
However, I can only give recommendations and tell about my experiences, because bodies are different and every pregnancy is individual. Trying out a lot of things and seeing how you feel with them is certainly the best solution.
The “feel-good trimester” carries sporting risks
As I reported in thefirst part of my column, there are already some serious changes in the so-called “feel-good trimester” from week twelve that pregnant women should incorporate into their sports program. The feel-good trimester is only called so because the body has changed hormonally and the expectant mom is now usually full of anticipation after initial worry.
Now, however, the risk of injury also increases, as ligaments and tendons begin to soften during this time in order to optimally prepare the body for childbirth. Simply put, the pelvis must widen so that your baby has an easier time coming into the world later. When I found out, I was quite insecure at first and wondered what this means for my training and what I have to consider.
Preparing the most important muscles for childbirth
Luckily for me, I was already working intensively with a team of experts and in constant exchange with midwives and doctors on the workouts for my app. I had very good contact persons directly and therefore knew about many things quickly and was able to use this knowledge advantage.
One of the most important tips for me is to use a strengthened muscle corset. This is the best way to counteract the increasing strain on tendons, ligaments, muscles and joints. This not only optimally prepares your body for the birth, but you are also fit again much faster after the birth.
Back painis also often a complaint that is noticeable in pregnant women. This is mainly due to the changed posture and the resultinghollow back. The center of gravity in the body is shifted by the increasing abdominal circumference. But with the right training you can counteract this and avoid back pain at best.
Restorative fitness exercises from week 12
Somehow it sounds as if the right exercise is a kind of magic cure on the way to birth and also for the subsequent regeneration. And in fact, I have to say that I had no back pain at all and only a few other aches and pains during my pregnancy.
Even though it was sometimes not easy to overcome, I was glad that I did my workouts consistently not only in front of the camera, but also at home.
Therefore, here are three favorite exercises for you that have helped me especially:
1. Squat on tiptoe
This exercise strengthens your thighs and ankles and prevents unsightly bumps.
Execution: Start in a deep squat, raise your heels and open your legs. Bring your knees back together and stretch upwards, here you stop briefly on tiptoe. Then come back to thesquat positionin a controlled movement and from here you push your knees outwards again. If you can do it, you’ll stay on tiptoe all the time.
Tip: If it gets too strenuous, you can put your whole foot down for a moment. Then get back on your tiptoes and start the next repetition.
Repetition: 10 times
2. Latzug in Squat
In this exercise, you specifically strengthen your core andback muscles, while at the same time working on a strong back and a healthy posture.
Execution: Stretch your arms forward in the squat position as an extension of your upper body. Pull your arms backwards down. Pay attention to slow, correct execution.
Tip: AMinibandDisplayaround your arms – and if you like, your thighs too – reinforces the exercise by pressing outwards against the resistance.
Repetition: 10-15 times
3. Single-Leg-Squat +Â Butterfly
This combination of exercises strengthens your back, opens your chest and provides better balance.
Design: The front leg remains slightly bent to protect the knee joint, while the other is stretched backwards and placed on the ball of the foot. In the single-leg squat you go with your front leg in a squat and make two butterflies – gladly withDumb bellsDisplayor full water bottles: Bring your arms bent parallel to your body to the side up to shoulder height.
Tip: To promote the balance even more and also to activate the lower back and your butt muscles, you can lift your back foot off the ground. If you have knee problems, do not bend the front leg too much.
You can combine this single-leg squat withtriceps dipsandside liftsto a comprehensive workout.
Repetition: 10 times per leg
Overcome the inner bastard
By the way, my dear friend Nicky, who has been training throughout her second pregnancy, gave birth to her son this week. Within four hours her sweet little Maddox was there and Nicky had enough strength to survive the birth without PDA despite the large head circumference and the almost four-kilogram child.
She says herself that she probably wouldn’t have been able to do it without physical fitness and endurance. If that’s not a great incentive to get up and overcome the “inner bastard”. Because overcoming is unfortunately also something during pregnancy that nobody can do for you.
However, if you feel fitter, healthier and more satisfied overall, the birth becomes easier and you recover even faster from it, it’s worth the effort, right?