But this stage is also about finding balance. You’re carrying life inside you, and every stretch or movement you make needs to feel right, not forced. The second trimester exercises are less about “working out” and more about moving in ways that support you through the changes. That’s why it’s important to know what exercises are safe and which ones to avoid.
Why Exercise in the Second Trimester?
The 2nd trimester of pregnancy exercise comes with many benefits:- Boosts your energy levels, as morning sickness usually eases in the second trimester.
- Helps your body adjust to pregnancy changes like higher blood volume and shifting posture.
- Lowers the risk of gestational diabetes.
- Improves your mood and emotional well-being.
- Can make labour smoother and less stressful.
- Supports faster recovery after childbirth.
In this article:
Safe Second Trimester Exercises to Include
The 2nd trimester of pregnancy exercise focuses on choosing activities that are gentle and safe for you and your baby.These are some great options to include in your routine:
- Walking: Walking is one of the best second trimester workouts. It’s low-impact, easy to do, and great for your heart. Swinging your arms while walking can also strengthen your upper body.
- Swimming and water aerobics: Water-based exercises are perfect because they’re gentle on your joints and reduce the risk of falling. The water supports your body, making it easier to move as your belly grows.
- Yoga: Gentle yoga can do wonders for you. It's great for stretching, reducing back pain, and lowering blood pressure. If you’re new, stick to prenatal yoga classes or videos. Avoid poses that involve twisting your abdomen, lying on your back, or balancing.
General Tips for Safe Exercise
- Work out in a cool, well-ventilated space to avoid overheating.
- Stay hydrated by drinking plenty of water before, during, and after exercise.
- Wear loose, comfortable clothes and a supportive sports bra.
- Warm up before exercising and cool down afterwards to prevent strain.
- Work with a trainer experienced in pregnancy exercises if possible.
- Have fun! Choose activities you enjoy to keep your routine exciting.
Activities to Avoid During Exercise for 2nd Trimester Pregnancy
Your body is going through a lot of changes in the second trimester. That means some exercises that were fine before might now be risky.These are the ones you’ll want to avoid to keep yourself and your baby protected from injuries:
- Pushups and planking: Regular pushups and long planks put too much pressure on your core and back as your belly grows.
- Back workouts (lying on your back): Avoid exercises where you lie flat on your back. This is because your growing uterus can press on blood vessels, and reduce blood flow to your heart and baby. This includes certain core exercises or stretches done in a supine position (lying face upwards).
- Lifting heavy weights: Strength training is great, but don’t lift weights heavier than 4 to 6 kgs. Also, avoid lifting heavy objects during your second trimester workout to prevent strain on your muscles and joints.
- High-impact or contact sports: Stay away from activities like hockey, boxing, soccer, or basketball, which could lead to falls or impact to your belly. These are best avoided throughout pregnancy.
- Balance-challenging exercises: As your centre of gravity shifts, avoid exercises like wide squats, lunges, or poses that test your balance or coordination.
- Exercises that cause discomfort: If any movement feels off, painful, or uncomfortable, stop immediately. Your body is giving you a signal, and it’s important to listen.
Body Changes That Affect Exercise in the Second Trimester
The changes your body goes through in the second trimester can affect how you exercise.Knowing these can help you make smart choices when doing second trimester exercises:
- Increased blood volume: Your body pumps 30 to 50 per cent more blood, and your heart rate may rise by 10 to 20 beats per minute. This can make you feel out of breath during even light activity, but it’s normal.
- Low blood pressure: Your blood vessels relax to handle the extra blood, which can cause low blood pressure. This might lead to dizziness if you change positions quickly. This is why it’s important to move slowly between exercises and avoid standing up too fast.
- Swelling (oedema): Extra fluid in your body can cause swelling in your hands, feet, or ankles. Staying active can help improve circulation, but be aware that excessive exercise or prolonged standing may worsen swelling.
- Posture changes: As your uterus grows, it can cause your lower back to curve, leading to back pain. Skip exercises that worsen this, like those done lying on your back.
- Looser ligaments: Pregnancy hormones relax your ligaments around your pelvis to prepare for labour. This can make your joints less stable, so avoid exercises that put you at risk of straining or spraining them.
Warning Signs to Watch for During Second Trimester Exercises
Stop exercising and call your doctor immediately if you notice:- Vaginal bleeding or fluid leakage
- Dizziness
- Shortness of breath before or during exercise
- Chest pain or heart palpitations
- Muscle weakness or calf pain/swelling
- Headaches
- Painful uterine contractions
- Reduced baby movements
- Cramping in your lower abdomen
- Extreme fatigue
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FAQs on Dos and Don'ts While Exercising During Your Second Trimester
- Do I need special shoes for second trimester workouts?
Yes, you should wear supportive shoes that are recommended to protect your joints and maintain balance as your body changes. - Is it safe to exercise on a treadmill during pregnancy?
Yes, walking on a treadmill at a comfortable pace is generally safe, but avoid high speed or incline.