women

Welcome to your Second Trimester (part 20)

- 9 Bad Habits That Can Cause Miscarriage
- How to have natural miscarriage
- Foods That Cause Miscarriage
- Signs Proving You Have Boy Pregnancy
You are 17 Weeks and 3 Days 158 days to go…

It’s normal and healthy for you to gain more weight in the second trimester than in the early months of pregnancy.

Your baby today

Because 2D ultrasound only shows a “slice” of the baby, parts may appear to be missing, such as the arm here which stops midway.

While you may have gained little weight in the first trimester, from the second trimester onward you will gain weight each week. On average, women should put on 3–4 pounds per month from the second trimester to the end of pregnancy, though the weight gain tends to slow down in the last few weeks. The amount of weight you should be gaining depends on many factors, not least your starting Body Mass Index (BMI). The target weight gains are detailed below.

Not all of the weight gained is the baby; in fact, the fetus makes up only a small part. The rest of the weight is accounted for by your growing uterus, amniotic fluid, breasts, and increased blood volume and fat .

If you have any concerns about your weight, seek advice from your doctor. Your weight may not be checked routinely at your prenatal checkups, but your doctor will weigh you if she’s concerned about the amount of weight you’re gaining.

… Doctor
Q: I keep having hot flashes. Is this normal?
A: Many women experience hot flushes during pregnancy as a result of increased levels of the hormone estrogen. This encourages the blood vessels to dilate—suffusing them with blood, and heat. What’s more, when you’re pregnant, your metabolism increases, causing extra heat to be produced. That’s not to mention the little heater that you have growing inside you.

Wear layers that can be speedily removed and avoid eating spicy foods, and drinking alcohol and caffeine, all of which can encourage hot flashes. Exercise can help by improving circulation, and yoga, and other relaxation exercises, can help you to keep cool and calm.

Weight gain

Your target weight gain for the second trimester is 9–16 pounds, which is considerably more than that the recommended 2–4 pounds for the first trimester. If, due to pregnancy discomforts, such as morning sickness, you had a difficult first trimester and did not gain much weight, this is a good time to increase your calories to try to make up some of the weight gain. If you gained too much weight in the first trimester, focus on staying active, and filling your plate with lower-calorie yet nutrient-rich fruits and vegetables.

Keep your target goal weight gain in mind. The recommended total pregnancy weight gain is 25–35 pounds for women whose Body Mass Index (BMI) is in the normal range, between 20 and 25.

If you were overweight at the start of pregnancy, your recommended weight gain is 15–25 pounds. Obese women should gain at least 15 pounds. If you started underweight, the recommended weight gain is 28–40 pounds. If you’re expecting twins, you should aim for a total gain of about 35–45 pounds.

Weight gain chart

A Safe Workout

Alternating upper and lower body exercises keeps your heart rate up. Remember to get your doctor’s approval before starting exercise programs.

The following workout is effective and safe in the second trimester and can be done around three times a week to maintain tone and fitness. For exercises with weights, use 5 lb (2 kg) weights.

Warm up

Begin by moving your legs side to side in a step and touch movement for one minute. Continue for another minute but add the arms: each time you step-touch, lift your arms to shoulder height then down. Next, with hands on hips lift your knees up to your stomach. Alternate the left and right legs for two minutes. Finally, take your left arm in a circle across the body and back to the side; repeat with the other arm. continue this movement for a minute.

Forward pull ups Stand with your left leg in front of you and both knees slightly bent; slowly lower your upper body toward your left knee and rest your left hand on the knee for support. Start with your right arm straight down, then lift your arm up, keeping your elbow close to your body. Your elbow should end pointing toward the ceiling. Repeat 20 times on each arm.

Forward lunge Stand with your hands on your hips. Step your right leg forward, then with the left foot in place, bend your left knee toward the floor until the right knee is nearly at a right angle. Alternate each side until you’ve done around 30 repetitions. (After the second trimester, you might need to hold the back of a chair.) Keep your stomach pulled in, your back straight, head up, and shoulders relaxed.

Squats Stand with your feet shoulder-width apart. With your arms stretched out in front of you at shoulder level, squat down, keeping your abdominal muscles pulled in and your feet firmly on the floor. Lower your bottom toward the floor then lift up to the starting point. Breathe out as you lower and in as you lift. Make sure your knees do not go over the end of your toes

Upright row Sit on an upright chair or stand with legs slightly bent, feet hip-width apart. Hold the weights with your arms down in front of your body. Exhaling, slowly lift the weights to chest height, stopping under the chin. Then inhale and lower the weights to the starting point. Repeat 20 times.

Shoulder press Stand or sit as in the previous exercise. Holding a weight in each hand, slightly bend your arms at the elbows and hold your hands above your shoulders. Then, while breathing out, slowly lift your arms toward the sky until they are straight. Repeat around 30 times.

Pectoral lift Sit or stand as before. Hold your arms in front of you at shoulder height while holding a weight. Bend your elbows at a right angle, keeping the upper arms parallel to the floor. Bring your elbows together and then gently lift your arms up and down. Repeat 20 times.

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