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They say to never skip leg day, but what do you do when you’re pregnant? A second-trimester leg workout!
I have been on the hunt for strength exercises that can help me keep up some sort of fitness without causing too much strain or stress on the bump. While having a healthy baby is my number one priority, so is remaining healthy myself and ideally not losing too much of my hard earned fitness. So, with that in mind, I have been trying to come up with a second-trimester leg workout that will help me during this stage of my pregnancy.
I also want to clarify that I am a low-risk pregnancy and have spoken to my healthcare professionals who have okayed my exercise plans and routine. As someone who is used to these sorts of exercises, it is less risky for me to continue through pregnancy but you should always check with your doctor or healthcare provider, especially during pregnancy – we only want healthy babies and mamas here!
At the moment I choose to do 30 seconds of time rather than repetitions of each exercise so it is easily adaptable the bigger I get. My reps will be different but I will always doing the same amount of time which is easier to track when you change ability, and size, so here is my second-trimester leg workout.
Squats – 30 seconds, 15 second rest X 5 sets
Side leg raises – 30 seconds, 15 second rest X 5 sets
Lunges – 30 seconds, 15 second rest X 5 sets
Wall sit – 30 seconds, 15 second rest X 5 sets
Donkey kicks – 30 seconds, 15 second rest X 5 sets
Calf raises – 30 seconds, 15 second rest X 5 sets
*This is always followed by 5-10 minute of stretching and foam rolling because otherwise I really feel it in the morning and you can obviously make it harder by including weights or a resistance band or you could make it easier by increasing the rest period to 30 seconds or lowering the working time. It is all about adjusting it to suit your needs! *
One of the rules I am sticking by, although it is hard for me, is listening to my body about when to stop. I am usually one for a challenge and pushing myself but at the moment my body is already under strain growing life and what not, which means if it becomes too much, I cut it down or stop. Always listen to your body and if you don’t feel like you can do it, then don’t!The most important part is staying active and healthy throughout your pregnancy and hopefully, with this second-trimester leg workout it’s a great step towards that.
The most important part is staying active and healthy throughout your pregnancy and hopefully, with this second-trimester leg workout, it’s a great step towards that. Here are some more ways to have an Active Pregnancy (with a handy infographic).