The pregnant workout guide

Making the most out of your energy

The first-trimester fatigue and nausea are (hopefully) a thing of the past and the third-trimester aches and pains have yet to kick in. Is it any wonder that the second trimester is considered to be the best trimester for working out? The biggest challenges you'll face at this stage of the game are your changing centre of gravity (something that can throw off your balance and increase your susceptibility to injury) and the looseness of the joints and ligaments in your pelvis (Mother Nature's way of increasing the dimensions of your pelvis to make it easier for you to give birth).

Here's what you need to know to take advantage of your newfound burst of energy:

• Rather than attempting floor exercises that might leave you susceptible to injury -- deep knee bends, full sit-ups, double-leg raises, and straight-leg raises are all no-no's during pregnancy -- zero in on exercises that will help prepare your body for giving birth: squatting, pelvic tilting and rocking, abdominal curl-ups, and pelvic floor exercises.
  
• Avoid exercising flat on your back after the fourth month of pregnancy. According to Karen Nordahl, author of Fit to Deliver, the weight of the baby and the uterus might impede blood flow to your heart, leading to dizziness and possibly fainting.
  
• If back pain starts to become a problem for you, work on your abdominal muscles. According to Michelle Motolla, Ph.D., Director of the Exercise and Pregnancy Lab at the University of Western Ontario, the weaker your abdominal muscles are, the harder your back has to work to keep your body upright.
  
• Check for abdominal muscle separation. If you feel a ridge running from your pubic bone to your belly button that is more than two finger-widths wide, you will need to modify your exercise routine to prevent further muscle separation.