Exercise During Your 2nd Trimester



Thank goodness for the “Golden Trimester”, well for most anyway. Take advantage of feeling better during your 2nd trimester. If you weren’t able to exercise during your 1st trimester but you feel better now, then get moving.

If you haven’t been exercising and are starting now, that’s ok, just follow the same guidelines as exercising during your 1st trimester. Start slow & keep it basic.

Remember the many potential benefits of exercising during pregnancy:

  • Prepares your body for labor & delivery
  • Helps you feel good
  • Keeps you as “pain-free” as possible
  • Helps maintain/create good posture
  • Return to your pre-pregnancy weight sooner & easier
  • Easier recovery after baby

Modifications to make as you enter your 2nd trimester :

  • Your belly is getting bigger (I don’t have to tell you that!)
  • As your baby grows & your belly gets bigger avoid lying on your back for long periods of time. Some doctors tell their patients not to lie on their backs at all, so of course listen to your doctor if he/she tells you this (just skip those exercises when working out). Unless you have a high-risk pregnancy or other medical reason, I recommend you can still lie on your back up to 5 minutes at a time, IF YOU FEEL OK. Signs that you shouldn’t lie on your back or need to get up: if you begin to feel nauseas, dizzy, lightheaded, or just don’t feel good lying on your back. The best way to get up from lying on your back is to roll to your left side & then stand up.
  • Another modification you will need to make as you get into your 2nd trimester, no more lying on your stomach. Usually by this time your belly will be big enough that you should no longer do any exercises on your stomach, for obvious reasons.
  • As your baby continues to grow you have more weight pulling on your low back. This is why many woman experience low back pain (although you don’t have to). As you enter your 2nd trimester this is the time you need to really be aware of your posture, stand tall, shoulders back, think about “tucking” your tailbone under & pull your belly in & up. These tips can help relieve pressure into your low back. As your belly grows you may tend to just let your back hold your weight, stop now as it will only continue to get worse as your baby grows & you have even more weight pulling on your back. Your back is only as strong as your abs!
  • One last thing, avoid overstretch. You can still do stretching exercises just DO NOT push your end range. When stretching, only go through a range that feels good to you, don’t aim for a deep stretch. Hormone changes during pregnancy allow your joints to become more flexible (needed to allow your hips to open for delivery) but you’re not there yet, so just be careful. Be most cautious of inner thigh exercises, & especially stretching your inner thighs. They are still important & need to be done, just keep your range of motion small & comfortable.

*Check with your Doc to make sure you are cleared to exercise during your pregnancy*

(You may go through a period where you need to take it easy but after a few days or weeks you can get moving again)



  • Aim for 30-60 minutes of cardio exercise everyday (yes, walking counts),
  • Aim for at least 3 hours of cardio/week to maximize your benefits
  • Aim for strength resistance exercise 2-4 times/week. (Lightweight exercises, pilates, & yoga, count)
  • Stay hydrated. Always carry a bottle of water, preferably not plastic. (If you are thirsty you are dehydrated)
  • Wear layers so you can easily remove outer ones when you get warm
  • Avoid exercise outside in hot humid temperatures or indoors for that matter either if it hot inside
  • Wear good supportive tennis shoes
  • Remember, your body is changing so you may find it easy to lose your balance


  • Trackback: Exercise During Your 3rd Trimester | Knocked-Up Fitness and Wellness
  • Trackback: Exercise During Your 1st Trimester | Knocked-Up Fitness and Wellness
  • Trackback: Can I Run While Pregnant? | Knocked-Up Fitness and Wellness
  • Posted April 21, 2013
    by Mohammed

    I do agree with all of the concepts you’ve introduced in your post. They are very convincing and will definitely work. Still, the posts are too quick for beginners. May you please lengthen them a little from next time? Thanks for the post.

  • Posted March 8, 2014
    by resistance bands exercises for beginners

    I go to see each day some sites and information sites to
    read posts, however this website gives feature based

  • Posted May 16, 2014
    by mma houston

    I think everything published made a ton of sense. However,
    what about this? suppose you added a little content? I ain’t saying your information isn’t good, however suppose
    you added something that grabbed a person’s attention? I
    mean Exercise During Your 2nd Trimester | Knocked-Up Fitness and Wellness is kinda boring.
    You might glance at Yahoo’s front page and note how
    they write post headlines to get viewers to click. You
    might add a video or a picture or two to grab people interested about what you’ve written. Just my opinion, it would
    bring your posts a little livelier.

  • Posted June 8, 2014
    by tryouts cheerleading

    Hey There. I found your blog using msn. This is an extremely well
    written article. I will make sure to bookmark it and return to
    read more of your useful information. Thanks for the post.
    I will certainly comeback.

  • Trackback: Knocked Up Fitness 3rd Trimester Live Hangout | Knocked-Up Fitness and Wellness
  • Posted August 28, 2016
    by newest android version samsung galaxy s3

    Reported by Android Police first , Android SDK System 5.1.1 is obtainable as an incremental Platform SDK
    revise in the Android SDK Manager.

Leave a comment