By the time you reach the second trimester (weeks 13–27), many early pregnancy discomforts like nausea and fatigue start to ease. This is why doctors often call it the “golden period” of pregnancy.

 You have more energy, your body is adjusting, and exercise becomes not only possible but also highly beneficial. Still, it’s natural to wonder: Which exercises are safe? How much is too much? 

The good news is that with the right approach, physical activity can support both you and your baby. In this guide, we’ll explore the benefits of exercise in the second trimester, safe workouts you can try, safety guidelines to follow, and warning signs that mean it’s time to stop.

Why Exercise Matters in the Second Trimester

Exercise in pregnancy is about supporting your changing body. In the second trimester, your baby is growing quickly, and your posture, joints, and balance are shifting. Staying active helps you adapt to these changes.

Benefits include

  • Improved circulation: Reduces swelling and keeps your heart healthy.
  • Better posture and less back pain: Strengthens core and back muscles.
  • Mood boost: Physical activity reduces stress, anxiety, and pregnancy blues.
  • Healthy weight gain: Keeps weight gain steady without excess.
  • Preparation for labor: Builds stamina and muscle strength.
  • Better sleep: Movement helps regulate your sleep cycle.

Several studies, including those from the American College of Obstetricians and Gynecologists (ACOG), show that moderate-intensity exercise during pregnancy is safe for most women and improves outcomes for both mother and baby. The main part is choosing the right types and avoiding risky moves.

Safety Guidelines Before You Start 

Always talk to your doctor before jumping into workouts. Every pregnancy is unique, and factors like high blood pressure, placenta issues, or risk of preterm labor may affect what’s safe for you.

General safety guidelines

  • Aim for 150 minutes of moderate-intensity exercise per week (e.g., 30 minutes, 5 days a week).
  • Warm up before and cool down after workouts.
  • Stay hydrated and avoid overheating.
  • Wear supportive shoes and a comfortable bra.
  • Avoid exercises that involve lying flat on your back for long periods (they can restrict blood flow).
  • Listen to your body. If you feel pain, stop.

Exercise in the second trimester as a way to support your body, not challenge it.

Safe Cardio Exercises

Cardio keeps your heart strong and helps manage weight gain. All you have to do is choose low-impact activities that don’t stress your joints or risk falls.

Walking: One of the safest and easiest options. Keeps you active without strain.
Swimming: Excellent for joint relief, especially as your bump grows. The water supports your body and reduces swelling.
Stationary cycling: Safe alternative to outdoor cycling (which carries a fall risk).
Low-impact aerobics: Gentle classes designed for pregnancy can boost stamina without overexertion.

Tips

  • Keep intensity at a level where you can still hold a conversation (the “talk test”).
  • Avoid high-impact moves, jumping, or activities with a risk of falling (like skiing, horseback riding, or outdoor cycling on busy roads).

Strength Training and Resistance Work

Strength training during the second trimester is safe and highly beneficial when done correctly. It helps reduce back pain, supports posture, and prepares your body for labor.

Safe options include

  • Bodyweight exercises: Squats, wall push-ups, modified planks.
  • Resistance bands: Gentle strength work without heavy weights.
  • Light dumbbells: For arms, shoulders, and back.

Areas to focus on

  • Legs: Squats and lunges (with support) strengthen muscles for carrying pregnancy weight.
  • Back and shoulders: Rows with bands improve posture.
  • Pelvic floor: Kegels build muscles that support labor and recovery.

Safety tips

  • Avoid heavy lifting or holding your breath during lifts.
  • Use slow, controlled movements.
  • Skip exercises that put pressure on your belly.

Stretching and Flexibility

Stretching helps relieve tension, improve flexibility, and ease pregnancy aches. But not all stretches are safe. Your ligaments are looser in pregnancy due to the hormone relaxin, which increases injury risk.

Safe stretches

  • Cat-cow stretch: Relieves back tension.
  • Seated forward bend (gentle): Loosens tight hips.
  • Neck and shoulder rolls: Ease upper body stiffness.
  • Hip openers: Gentle side stretches for pelvic flexibility.

Safety reminders

  • Never overstretch.
  • Hold each stretch for 15–20 seconds.
  • Avoid deep backbends or lying flat for long stretches.

Yoga and Pilates in the Second Trimester

Prenatal yoga and Pilates are excellent in the second trimester because they combine stretching, strength, and relaxation.

Benefits include

  • Improved flexibility and balance.
  • Reduced stress through breathing techniques.
  • Strengthened core and pelvic floor muscles.

What to avoid

  • Hot yoga or heated rooms.
  • Poses that involve lying flat on your back.
  • Inversions (like headstands).

You can look for classes specifically designed for pregnant women, as these adapt poses safely.

Exercises to Avoid in the Second Trimester

Not all exercises are safe in pregnancy. Avoid:

  • High-impact sports (basketball, soccer).
  • Contact sports (boxing, hockey).
  • Activities with a fall risk (skiing, cycling outdoors).
  • Exercises that involve lying flat for too long.
  • Heavy lifting without guidance.

These activities can strain your body or increase the risk of injury. Stick with low-impact, supportive options instead.

Warning Signs to Stop Exercising 

Exercise should make you feel energized, not unwell. Stop immediately if you notice:

  • Dizziness or fainting.
  • Chest pain or shortness of breath.
  • Vaginal bleeding or fluid leakage.
  • Severe cramping or contractions.
  • Sudden swelling or headaches.

These can indicate complications that require medical care. Always err on the side of caution. Call your doctor if you are unsure.

Sample Second Trimester Workout Plan 

Here’s a safe, balanced weekly plan:

  • Day 1: 30-minute walk + 10 minutes stretching.
  • Day 2: Light strength training (squats, resistance band rows, modified push-ups).
  • Day 3: Swimming or stationary cycling (20–30 minutes).
  • Day 4: Prenatal yoga (30 minutes).
  • Day 5: Walk or light aerobics class.
  • Day 6: Rest or gentle stretching.
  • Day 7: Combination of walk + bodyweight strength.

You can modify based on your energy levels, and always check in with your doctor.

Conclusion

The second trimester is often the most comfortable time to stay active during pregnancy. Safe exercise supports your body, boosts your mood, and prepares you for the months ahead. The key is choosing low-impact, pregnancy-friendly workouts, listening to your body, and knowing when to stop. 

With the right approach, exercise becomes less about fitness goals and more about nurturing both you and your baby. Stay mindful, stay safe, and remember you’re building strength not just for pregnancy, but also for the beautiful journey of birth and recovery ahead.

FAQs

Can I start exercising in the second trimester if I didn’t before pregnancy?

Yes, but start slow. Walking, swimming, and prenatal yoga are safe entry points. Avoid intense workouts if you’re a beginner. Always consult your doctor before starting, especially if you have health concerns.

Is running safe in the second trimester?

If you were a runner before pregnancy, light jogging may be safe with your doctor’s approval. However, switch to low-impact cardio if you feel discomfort, joint pain, or fatigue. Avoid starting running if you’re new to it.

How much weight can I lift in the second trimester?

Stick to light weights or resistance bands. Focus on more repetitions instead of heavy lifting. Avoid straining, holding your breath, or lifting objects so heavy that they put pressure on your abdomen or lower back.

Can exercise cause miscarriage?

No, moderate exercise does not increase miscarriage risk in healthy pregnancies. Problems only arise with high-impact, unsafe activities, or if you ignore red-flag symptoms. Exercise is generally protective, not harmful, when done with care.

What’s the best time of day to exercise while pregnant?

The best time is when you feel most energetic, often mornings during the second trimester. Avoid exercising in extreme heat or after large meals. Gentle activity before bedtime can also help improve sleep quality.