Second Trimester | Smith Lake Pilates

Second Trimester Consideration and Goals

During the second and third trimester, diastasis recti (abdominal separation) maybe begin to occur separating into right and left halves, normally joined via linea alba. Diastasis recti separation is the width of two fingertips or more (about 1.5 inches). Modify movements to accommodate a growing belly. Prioritize postural support and gentle stretching.

Pilates Exercises Available

Transversus Abdominus Contractions
Pelvic Contractions
Calf & Pectoral Stretches
Squatting with Support
Hamstrings strengthen to help lengthen them for support of the anterior pelvic tilt
Balance Exercises are important and should be done on a wood floor instead of the mat
Side Lying & Side Planks: cane use towels, a small ball or pillows for belly support
Continue quadruped positioning for clients with diastasis recti

Pilates Exercises to Avoid or Modify

Crunches / Roll-Ups
Deep Twisting or Prone Positions
Forward Flexion
Planks - modified to knees on the reformer
Traditional Bridging - can move to declining position, shoulders and head supported on box or BOSU
Lying supine: can utilize a supportive wedge, BOSU, or jumpboard for an inclined position
Open-chain exercises with unsupported legs with diastasis recti is contraindicated - move to the springboard with feet on the floor

First Trimester Third Trimester Postnatal Home

Second Trimester Consideration and Goals

Pilates Exercises Available

Pilates Exercises to Avoid or Modify

First Trimester

Third Trimester

Postnatal

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