Second Trimester Pregnancy Exercises: A Quick Workout

So you've made it out of the first trimester. Maybe that didn't go how you planned (or maybe it did). My plan was to workout every day and eat all organic food my whole pregnancy. Then I met reality. I was wrapped around a toilet for half of the first trimester instead. The other half had me barely making it off the couch I was so fatigued. This post will go over second trimester pregnancy exercises-for when you're not wrapped around a toilet.

Then came the "golden weeks." Many start to feel better during the second trimester. But you're not far enough along that you're physically uncomfortable all the time (getting shoes on was the worst by 36 weeks!).

Second Trimester Pregnancy Exercises: Recommendations

  • Use the second trimester to build a foundation of strength. You'll have more energy at this point than during any point in pregnancy. Take advantage of that.
  • Balance strengthening exercises with relaxation and stretching
  • Stay hydrated during exercise
  • Take breaks as needed
  • Don't start anything new. While it's great to exercise during pregnancy, it's not the time to try a brand new exercise.

Second Trimester Pregnancy Exercise: Your Plan

  • 4-5 days per week
  • 30-60 minute bouts of exercise: working towards 150 minutes per week
  • Try to keep your heart rate under 140 beats per minute
  • Start with a dynamic warm-up

Safe Second Trimester Exercises

  • Walking
  • Jogging
  • Swimming
  • Water Aerobics
  • Yoga
  • Pilates
  • Weight Lifting

Warning Signs during Exercise

  • Headache
  • Dizziness or feeling faint
  • Chest pain
  • heart palpitations
  • swelling in the face, hands, or feet
  • Calf pain/ swelling
  • vaginal bleeding
  • Contractions
  • Fluid leakage
  • Pain

These are all signs to stop exercise. If these symptoms continue, reach out to your healthcare provider.

Second Trimester Pregnancy Exercises to Avoid

  • Anything that puts pressure on the abdominal area
  • Contact or collision sports (i.e. martial arts, soccer, basketball)
  • High risk of falling (i.e. skiing, horse riding)
  • Significant changes in pressure (i.e. Scuba diving)
  • High altitude exercise
  • Exercises laying on your back (especially after 20 weeks)


While there is more to consider for second trimester pregnancy exercises and workouts, it does not have to be challenging to workout. Below you can find an example workout for your second trimester!

Expecting and Empowered: An Exercise App

If you're looking for a more specific, guided exercise program, Expecting and Empowered has put together an amazing app that will guide you through your entire pregnancy. It was designed by a physical therapist and nurse and is simple to use.

If you use our link, you can get $5 off your first month subscription with Expecting and Empowered! Follow this link here: Expecting and Empowered App. and use the Code: SIMPLI

Want to know more about the Expecting and Empowered App? Read on to learn more.

What's Included: Expecting and Empowered App

Pregnancy Guide: Our signature product! Takes women from their positive pregnancy test through
40 weeks of pregnancy. Workouts are safe and effective, changing as your body changes.
Postpartum Guide: Begins with breathing and pelvic floor exercises to help you heal from day 1 -
whether you had a vaginal or cesarean birth. At week 6, strength training is incorporated back in with
a focus on rebuilding strength.

Elevated + Empowered Advanced Postpartum Guide: Once you graduate from the Postpartum Guide
this is the perfect next step! These workouts are made to push you and help you reach your
postpartum goals.

Core Workout Series: Renowned Pilates instructor Jacquelyn Brennan leads beginner, intermediate,
and advanced core workouts that are the perfect additions to the postpartum guides or the running

12-Week Return to Running Program: Perfect for the woman that wants to safely return to running
after having a baby. This program builds on itself and gives you the foundation you need to run again!

Postpartum Running Assessment: Developed by a physical therapist, this will take you through tests
that diagnose areas where you need to improve your strength and give you the workouts to do so.
Empowered Runs: Beginner, intermediate, and advanced runs for women ready to uplevel their
running and challenge themselves.

Expecting + Empowered is MADE for busy mamas. The workouts are effective, efficient, and can all be
done with minimal equipment. They are written by a women’s health physical therapist and a personal


In addition to the programs above, the app has additional features to enhance the workout experience
including Spotify integration, a workout scheduling tool for reminders and accountability, a community to
connect with other E + E Mamas.

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