Fit Friday: Pregnancy Workouts Part 2

PEORIA - The first trimester is about internal changes, bringing fatigue and the beginning of many adjustments.

But for many, the second trimester means the end of morning sickness and a surge of energy.

Landmark Fitness Instructor Amy Bjornstad says, "You're ready to move, in a lot of cases. Especially if you're someone used to movement, you're going to be ready to move. And if you're someone who's not used to movement, it is a good time to get moving."

  But the exercises you do will need to adjust to your ever-growing belly.

The extra weight is sure to throw off your center of gravity, making things like yoga a bit more challenging.

Amy Bjornstad says, "The getting up and down can be a little tricky. You know your blood flow is a little different so you can find yourself getting dizzy if you get up too quickly, if you get up and down too often. So taking your yoga practice to a chair is a great modification."

  Another useful tool is an exercise ball. The incline helps to take some of the pressure off of your midsection.

Amy Bjornstad says, "You have blood vessels, ligaments, and tendons supporting your abdomen, your placenta, everything inside holding it in. But your tendons and ligaments become a lot more elastic and a lot more prone to injury."

  Your doctor may also recommend using lighter weights and taking down the intensity of your cardio.

Amy Bjornstad says, "The endurance might still be there but your lung capacity is compromised because it's slowly starting to share all that space with a human. So you'll find that you can do the same things, but catching your breath after is going to be a struggle."

  Amy's best advice for this and every stage of life: listening to what your body tells you.

Amy Bjornstad says, "You know we talk about that constantly, but it's the mantra - it should be the mantra of everyone - but especially in your pregnancy. Because you have to respect the changes your body is going through. But also respect the fact that you still can move. So you've just got to find that balance, marry those two together of what you can do, what you should do, but make sure you're doing something.