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My Second Trimester Twin Pregnancy Workout Modifications

Whenever you’re pregnant with a single baby, the second trimester rocks. Often the morning sickness is gone, you get a few of your power back, you sleep pretty properly, and you’re rocking a cute little bump that is enjoyable to observe develop — but isn’t so giant which you could’t get out of a chair with out help or which you can’t paint your personal toenails.

Let me just tell that you simply that my expertise with carrying twins within the second trimester is a bit, er, totally different.

To start with, my morning sickness didn’t utterly go away till week 16 — and my power didn’t feel extra normal until week 20. Then, I had a couple of superb weeks where I felt pretty normal — minus a abdomen bug at week 21 — and then, around week 24, I felt just like the second trimester was solidly behind me. I’ll have been within the second tri, but I seemed — and FELT — like I was nicely into the third.

With all of that in thoughts, my second trimester workouts had lots of modifications — and it was virtually weekly that I was tweaking one thing to be rather less intense. As a reminder, at week 13 (see my first trimester twin being pregnant exercise modifications right here), my OBGYN nixed all high-impact activities for me to avoid pre-term labor. Pre-pregnancy I’d been doing two high-intensity Fit Pit workouts every week, plus one to 2 Orangetheory Health courses, and regular dog walks.

As I did in my final submit with my twin pregnancy exercise modifications, let me stress: that is what I did and what’s been working for me. I hope that it’s helpful for others for instance of how things may be modified. But! Each mama is totally different are totally different, and so are our infants, so speak to your physician, take heed to your physique, and modify as YOU have to.

So, with that, listed here are my twin pregnancy workout modifications for the second trimester!

My Second Trimester Twin Pregnancy Workout Modifications

Weeks 14: This week was just about the identical as week 13. I was still feeling a bit of low-energy here and there with a bit of bit of nausea, however general, feeling a lot, a lot better than the first trimester.

  • Pull-ups: Modified to body rows
  • Push-ups: Similar as pre-pregnancy
  • Burpees: Modified to low-impact version, with a step-back and no hop
  • Field jumps: Modified to step-ups
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 25 %
  • Bounce rope: Modified to low-impact cardio (marching in place, rowing, bike)
  • Common weight-lifting: Decreased weight by about 20 %
  • Basic cardio (operating, rowing, bike): Operating modified to walking; rowing and biking both nonetheless similar
  • Ab workouts: none except Kegels

Weeks 15-16: Lower power this week, however the nausea was virtually completely gone!

  • Pull-ups: Modified to physique rows
  • Push-ups: Modified to do them elevated with palms on a low field
  • Burpees: Modified to low-impact model, with a step-back and no hop
  • Box jumps: Modified to step-ups
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 25 %
  • Leap rope: Modified to low-impact cardio (marching in place, rowing, bike)
  • Common weight-lifting: Lowered weight by about 25 %
  • Basic cardio (operating, rowing, bike): Operating modified to strolling; rowing and biking both still similar
  • Ab workouts: none besides Kegels

Week 17: Largest change here was accommodating the growing bump by nixing most barbell work (besides deadlifts) for dumbbells or kettlebells.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to do them elevated with arms on a low box
  • Burpees: Modified to low-impact model, with a step-back and no hop
  • Box jumps: Modified to step-ups
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 25 %; use dumbbells as an alternative of a barbell apart from deadlifts
  • Bounce rope: Modified to low-impact cardio (marching in place, rowing, bike)
  • Basic weight-lifting: Lowered weight by about 25 %
  • Common cardio (operating, rowing, bike): Operating modified to walking; rowing and biking each nonetheless similar
  • Ab workouts: none besides Kegels

Weeks 18-20: With more of a bump and extra weight on my physique, push-ups have been moved to a better box. Also, general power training was lowered in weight. But, I acquired some power again!

  • Pull-ups: Modified to physique rows
  • Push-ups: Modified to do them elevated with arms on a medium field
  • Burpees: Modified to low-impact version, with a step-back and no hop
  • Field jumps: Modified to step-ups
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 30 %; use dumbbells as an alternative of a barbell apart from deadlifts
  • Bounce rope: Modified to low-impact cardio (marching in place, rowing, bike)
  • Common weight-lifting: Decreased weight by about 40 %
  • Basic cardio (operating, rowing, bike): Operating modified to walking; rowing and biking both nonetheless similar
  • Ab workouts: none except Kegels

Week 21: Abdomen bug hit. Sleeping, resting and a bit walking for the recovery.

Week 22: Feeling pretty regular, however 60 minutes was just too lengthy for a exercise, so I paused my Orangetheory Fitness membership until I’m cleared for exercise after delivery.

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to do them elevated with palms on a medium box
  • Burpees: Modified to low-impact version, with a step-back and no hop
  • Box jumps: Modified to step-ups on a lower box
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 40 %; use dumbbells as an alternative of a barbell apart from deadlifts
  • Leap rope: Modified to low-impact cardio (marching in place, rowing, bike)
  • Basic weight-lifting: Lowered weight by about 40 %
  • Basic cardio (operating, rowing, bike): Operating modified to walking; rowing and biking each still similar
  • Ab workouts: none except Kegels

Week 23: The twin bump was officially too huge for the rower this week! I additionally moved right down to the 10-pound wallball (pre-pregnancy I used the 14- or 12-pound ball, depending on how many reps, and I had been using the 12-pound ball for workouts until this week).

  • Pull-ups: Modified to physique rows
  • Push-ups: Modified to do them elevated with arms on a medium field
  • Burpees: Modified to low-impact version, with a step-back and no hop
  • Field jumps: Modified to step-ups on a decrease box
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Decreased weight by about 40 %; use dumbbells as an alternative of a barbell apart from deadlifts
  • Bounce rope: Modified to low-impact cardio (marching in place, bike)
  • Common weight-lifting: Decreased weight by about 40 %
  • Basic cardio (operating, rowing, bike): Operating modified to walking, biking okay, but no extra rowing
  • Ab workouts: none besides Kegels

Weeks 24-25: I had an OBGYN appointment at week 24 — and I measured at 31 weeks (which is regular for twins, however wow!). For these weeks my deadlifts have been modified through the use of two kettlebells held out to my sides as an alternative of with a barbell. Lower field for step-ups and I replaced all lunges with squats, too!

  • Pull-ups: Modified to physique rows
  • Push-ups: Modified to do them elevated with palms on a medium field
  • Burpees: Modified to low-impact model, with a step-back and no hop
  • Box jumps: Modified to step-ups on a very low box
  • Kettlebells: Down a kettlebell measurement from pre-pregnancy
  • Olympic lifts: Lowered weight by about 40 %; use dumbbells or kettlebells as an alternative
  • Leap rope: Modified to low-impact cardio (marching in place, bike)
  • Basic weight-lifting: Decreased weight by about 40 %
  • Common cardio (operating, rowing, bike): Operating modified to walking, biking okay, but no extra rowing
  • Ab workouts: none besides Kegels

Week 26-27: I actually slowed down this week and made positive all workouts (just two to 3 every week, plus brief walks) have been 20 minutes or less. I additionally added in some pregnancy-specific workouts from Sara Haley (more on that under!) which were feeling really good. Oh, and biking continues to be occurring however I’m unsure how for much longer that would be the case — I can barely get my rising bump in and out of the bike!

  • Pull-ups: Modified to body rows
  • Push-ups: Modified to do them elevated field with arms on a medium field
  • Burpees: Modified to low-impact model, with a step-back and no hop
  • Box jumps: Modified to step-ups on a really low box
  • Kettlebells: Used a lighter dumbbell because it’s more snug to hold and maneuver across the bump
  • Olympic lifts: Lowered weight by about 50 %; use dumbbells as an alternative
  • Bounce rope: Modified to low-impact cardio (marching in place, bike)
  • Common weight-lifting: Lowered weight by about 50 %
  • Basic cardio (operating, rowing, bike): Operating modified to strolling, no rowing, restricted biking
  • Ab workouts: none besides Kegels

More on Pregnancy Workout Essentials with Sara Haley

It can be actually arduous to seek out good (read: protected and effective) being pregnant exercises, however Sara Haley (who you already know we love) just put out a collection of them referred to as Pregnancy Workout Essentials and I’ve been LOVING. THEM.

I received entry to attempt them once they first got here out earlier in my pregnant (speak about good timing), and I found not solely them to be enjoyable, but in addition customizable, instructional, and empowering — and there’s a lot variety that you simply never get bored. From boxing, barre and weight coaching to Pilates, cardio and core conditioning, there’s more than six hours of content, permitting you to mix and match to create more than 40 totally different workout mixtures.

Seeing that I do most of my power training at the Match Pit and most of my cardio is strolling, I’ve often been doing Sara’s Core Stream routine, which is 30 minutes divided into smaller blocks (so I can do less if I’m not up for 30 minutes). It’s challenging but in addition feels really good to stretch out and have interaction my core/pelvic flooring. When you’re knocked up and are in search of workouts which might be protected for you and baby, this can be a great program to attempt because it permits you to actually take heed to your physique and do what works for you.

Now, About Those Weeks to Come …

What’s in store for me for the third trimester? Properly, now that I’m feeling principally as if I’m full-term with a single baby, I can inform you it in all probability gained’t be rather more than taking some walks and doing slightly power training and/or mild yoga. However keep tuned! Depending on how far along I make it with maintaining these twin women in for a full time period (fingers crossed!), I’ll document and share it all!

Alright, twin mamas: what did your workouts appear to be in the second tri? Additionally, I’ll take any and all advice for the third tri with twins! –Jenn