14 Amazing Exercises for Your 2nd Trimester

Rolldown-2-3

Roll-Down Series Benefits:

Stabilizes and enhances your trunk muscles
Relieves and prevents lower back pain

Muscles Used:

Primary:
Rectus Abdominis
Obliques
Iliopsoas

Secondary:
Arm Flexors/Extensors
Gluteus Maximus
Hamstrings

How to Do It:

  1. Sit on the floor with your legs straight, about hip distance apart.
  2. Inhale and grow taller. Exhale and slowly roll your spine down to the floor, pulling your belly button in (creating a curved “C” shape with your lower spine – see “C” Curve photo), until you’re lying flat.
  3. Inhale and lift your arms until they are parallel with your ears. Exhale and roll back up, one vertebra at a time, until you are back in the starting position, sitting tall with your shoulder blades pressing downward. (If this is difficult, place your hands on your upper thighs and gently pull yourself up, allowing your stomach to do as much of the work as possible.)
  4. Repeat Step Two and Three for a total of six repetitions.

“C” Curve:

C curve 2-3

Advanced:

Ribcage Arms: As you are rolling down, stop at the half-way point. Inhale and lift your arms until they are parallel to your ears. Exhale and lower your arms until they are parallel to the floor again. Repeat this for a total of six repetitions. (Remember to keep your shoulder blades dropped and relaxed, your spine lifted and long, and your ribcage in a closed position and continue to pull your bellybutton inwards, towards your spine.)

Torso Twist: As you are rolling down, stop at the half-way point. Keeping your arms parallel to the ground, inhale and open your torso, rotating from your core. Exhale and return to the starting position. Alternate sides and repeat this for a total of six repetitions. (Remember to keep your shoulder blades dropped and relaxed, your spine lifted and long, your ribcage in a closed position, and continue to pull your bellybutton inwards towards your spine.)

ADVERTISEMENT

What do you think?

14 Amazing Exercises for Your 2nd Trimester

Tell us what you think!

3 comments

  1. Corinne says:

    Very helpful article.

  2. Ellen says:

    I’m a little larger than the woman in the video and all I can think is that this baby is gonna hate me for this. I cant bend over without her getting cranky let alone try to do a modified sit up

  3. jessica says:

    this is very helpful. thank you very much for the word description and video visual. I could easily get into this and make this an everyday routine which is needed for a healthy body and baby 🙂

Advertisement
[x]
×

EverydayFamily.com Week-by-Week Newsletter

Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year! Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year!

Due Date or Baby's Birth Date


By clicking the "Join Now" button you are agreeing to the terms of use and privacy policy.

Send this to a friend