Karina Bacchi shows exercises for the 2nd trimester of pregnancy –

Are you in the second trimester of pregnancy? Take advantage of exclusive training for this phase and practical tips to avoid discomfort.

Know that little is said about urinary incontinence, but losing a little pee when we push, such as sneezing or squatting, ends up being common among pregnant women. “The weight of the uterus puts pressure on the pelvic floor. Therefore, strengthening the musculature and learning to control it becomes even more important – 30% of women do not know how to contract it”, says physiotherapist Laura Della Negra, specialist in pelvic floor rehabilitation at the Federal University of São Paulo.

The correct movement is like holding the pee and pulling it inside, while breathing. “Imagine that you’re holding a fart in the elevator and no one can notice – it’s not worth moving your glutes or using your thigh adductors”, explains physiotherapist Patricia Silveira Rodrigues, a specialist in women’s health, from São Paulo.

Read more: Workout for the 1st trimester of pregnancy inspired by Karina Bacchi

To work out the region, do the contractions below three times a day.

10 reps contracting for as long as possible and relaxing for twice as long
10 quick reps
10 reps contracting for as long as possible and relaxing for twice as long

But having strong muscles is not enough. “In the case of normal delivery, it is essential that the pelvic floor is also stretched to reduce the chances of lacerations and episiotomy (incision in the perineum).

For this, from the 33rd week onwards, it is possible to massage or use an inflatable device called Epi-no, which looks like a bladder”, says physiotherapist Camila Carvalho, specialist in urogynecology and obstetrics, from São Paulo. All this preparation will help you recover more quickly afterwards.

Read more: See exclusive photos from Karina Bacchi’s shoot in Miami

Training for the 2nd trimester of pregnancy

Take advantage while your belly isn’t huge to increase the volume and intensity a little.

1. Squat with development

– (Nino Andrés/)

The. Standing, extend your arms toward the ceiling.
B. With your legs apart, hold a dumbbell next to your shoulder, with your elbows bent, then squat down. 3 sets of 12 repetitions

2. lunge

– (Nino Andrés/)

With one foot forward and the other behind, sink down until your back knee is almost touching the ground. 3 sets of 10 repetitions (each side)

3. Rowing on the TRX

– (Nino Andrés/)

Attach a TRX overhead, hold each handle in one hand, arms extended, and lean back. Bend your elbows pointing down, bringing your body toward the base of the TRX. 3 sets of 12 repetitions

Read more: How PMS, pregnancy and menopause interfere with your memory

4. Flexion

– (Nino Andrés/)

Support your knees on the floor and spread your hands at a distance greater than that of your shoulders. Bend your elbows, keeping your body in line.3 sets of 10 repetitions

5. Triceps with elastic

– (Nino Andrés/)

Hold one end of the elastic at the lower back and the other at the back of the neck. Extend the upper arm and return in a controlled manner.3 sets of 12 repetitions

Read more: Eating habits every pregnant woman should adopt and avoid

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