What Exercises Are Safe in the Second Trimester of Pregnancy?
Summary
Most healthy women can keep moving in trimester two with walking, prenatal yoga, swimming, stationary cycling, and light strength work. Aim for 150 minutes of moderate activity per week, avoid high-impact or contact sports, and stop if you feel pain, bleeding, or dizziness. Adjust intensity using the “talk test” and choose exercises that protect your back and growing bump.
Which exercises are safest during the second trimester?
The second trimester is often when energy rebounds and movement feels good again. The safest choices are low-impact, non-contact activities that keep your heart rate moderate and avoid supine positions after week 20. The team at Eureka Health notes, “For most uncomplicated pregnancies, maintaining regular, moderate exercise supports maternal weight control and reduces gestational diabetes risk.”
- Walking supports cardiovascular health without jarring the jointsThirty minutes of brisk walking burns about 140 kcal in a 160-lb woman while keeping impact low for loosening ligaments.
- Prenatal yoga improves flexibility and core strengthA randomized trial showed a 35 % reduction in pregnancy-related back pain among yoga participants compared with usual care.
- Stationary cycling maintains fitness with minimal fall riskAdjust the handlebars higher to keep the torso upright and reduce compression on the vena cava.
- Light resistance training preserves muscle and bone densityUsing 2–10 lb dumbbells for 2–3 sets of 12–15 reps keeps perceived exertion in a safe 12–14 range on the Borg scale.
- Swimming and aqua aerobics cool the body while unloading the spineWater’s buoyancy reduces weight-bearing forces by up to 90 %, easing pelvic girdle discomfort.
- Rising relaxin makes joints looser, so skip deep stretches and any back-lying moves after mid-pregnancyHealthline cautions that higher relaxin levels in the second trimester increase injury risk; avoid strong backbends, deep twists, and exercises performed flat on the back or right side beyond 20 weeks. (Healthline)
- Moderate strength training is linked with lower rates of gestational diabetes and pre-eclampsiaMoves notes that incorporating low-impact resistance work during the second trimester not only boosts energy but is associated with decreased likelihood of common complications such as gestational diabetes and pre-eclampsia. (Moves)
What warning signs mean you should stop exercising right away?
Certain symptoms signal that you must end the session and call your obstetric provider. Sina Hartung, MMSC-BMI advises, “Any sudden change—bleeding, contractions, or shortness of breath at rest—warrants evaluation the same day.”
- Vaginal bleeding or leaking fluid indicates possible placental or membrane problemsEven light spotting after exercise needs prompt assessment; placental issues complicate 2–5 % of pregnancies.
- Regular painful contractions suggest preterm laborTrack contractions; more than 4 in an hour before 37 weeks is a red flag.
- Dizziness, faintness, or chest pain point to cardiovascular strainStop immediately, lie on your left side, and seek care if symptoms persist more than a few minutes.
- Severe or persistent abdominal or pelvic pain may signal ligament injury or something more seriousRound-ligament twinges are common, but sharp or one-sided pain must be evaluated.
- Sudden swelling of face or hands can herald pre-eclampsiaCombine with headache or visual changes and call your provider the same day.
- Muscle weakness or calf pain and swelling can indicate dangerous clot formationHealthline cautions that sudden muscle weakness affecting balance or any calf pain/swelling demands that you quit the workout and call your provider because they may signal a deep-vein thrombosis. (Healthline)
- A resting heart rate that rises more than 10 beats per minute from your usual baseline signals overexertionBabyCenter notes that a >10-bpm jump in your morning resting pulse, especially when paired with lingering exhaustion, is a clear sign to skip the session and recover. (BabyCenter)
References
- AmericanPregnancy: https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-warning-signs-during-pregnancy/
- Healthline: https://www.healthline.com/health/pregnancy/pregnancy-workouts
- BabyCenter: https://www.babycenter.com/pregnancy/diet-and-fitness/pregnancy-exercise-warning-signs-to-slow-down-or-stop_7818
How hard should you work out to stay both fit and safe?
Intensity matters more than exact heart-rate numbers because baseline pulse rises during pregnancy. The team at Eureka Health explains, “If you can maintain a conversation, you’re likely in the desired moderate zone.”
- Use the talk test instead of strict heart-rate targetsYou should speak full sentences without gasping; this correlates with 60–70 % of maximal heart rate.
- Perceived exertion of 12–14 on the Borg scale is the goalWomen rating exercise “somewhat hard” had lower rates of excessive gestational weight gain in a 2023 cohort study.
- Limit supine exercises after 20 weeks to avoid vena cava compressionChoose side-lying leg lifts or seated presses instead of bench presses or crunches.
- Keep core temperature below 102 °F (38.9 °C)Hydrate every 15 minutes and avoid hot yoga studios to prevent fetal hyperthermia risk.
- Aim for roughly 30-minute sessions on most daysHealthline advises pregnant women to move for about 30 minutes at a time on 3–5 days each week, adding up to the 150 minutes of moderate activity recommended by obstetric guidelines. (Healthline)
- Know the red-flag symptoms that signal you should stopEmily Skye FIT lists chest pain, dizziness, severe shortness of breath, decreased fetal movement, or sudden fatigue as reasons to halt exercise and call your provider. (EmilySkyeFit)
How can you adapt everyday workouts for a growing bump?
Small modifications let you keep favorite routines while protecting joints and pelvic floor. Sina Hartung, MMSC-BMI adds, “Switching to wider stances and slower tempos reduces shear forces on the pubic symphysis.”
- Widen your support base in lunges and squatsA shoulder-width stance lowers fall risk as the center of gravity shifts forward.
- Replace planks with elevated or side-plank versionsThis avoids excessive intra-abdominal pressure that can worsen diastasis recti in up to 60 % of pregnant women.
- Use resistance bands instead of heavy barbellsBands provide variable load without requiring the Valsalva maneuver.
- Include pelvic floor contractions in every sessionTen quick Kegel squeezes between sets improve urinary continence postpartum by 30 % in randomized trials.
- Schedule an extra rest day if sleep is poorPregnant athletes sleeping under 6 hours had a 1.7-fold higher injury rate in a 2022 study.
- Prioritize bilateral leg exercises when pelvic girdle discomfort appearsThe SPD-friendly workout plan keeps both feet on the floor and skips single-leg moves to avoid aggravating symphysis pubis dysfunction. (NML)
- Keep back-lying moves brief or prop yourself up after mid-pregnancyPelvic-floor therapists advise that supine work is fine for short bouts if you feel good, but longer sets should be done on an incline to minimize vena cava compression. (AnchorPT)
Are any tests or supplements needed before increasing activity?
Most women only need routine prenatal labs, but certain checks help tailor your exercise plan. The team at Eureka Health notes, “Simple blood work can reveal issues like anemia that sap workout tolerance.”
- Complete blood count every trimester catches iron-deficiency anemia earlyHemoglobin below 10.5 g/dL may warrant iron supplementation before starting higher-intensity workouts.
- 28-week oral glucose tolerance test guides carbohydrate timingIf results exceed 140 mg/dL at 1 hour, pairing exercise with meals can blunt post-prandial spikes by 25 %.
- Thyroid-stimulating hormone (TSH) influences energy levelsValues over 4 mIU/L can cause fatigue; your clinician might adjust levothyroxine, not something to self-dose.
- Pelvic physiotherapy assessment screens for pubic symphysis or SI joint instabilityA tailored brace lets many women keep walking programs pain-free.
- Get medical clearance before starting or intensifying prenatal workoutsMayo Clinic stresses consulting your clinician first, noting that women with complications or who were sedentary should receive individualized guidance before changing activity levels. (Mayo)
- Warning signs like vaginal bleeding or abdominal pain require stopping exercise immediatelyHealthline lists queasiness, overheating, dehydration, vaginal discharge or bleeding, and pelvic pain as cues to halt activity and call your provider. (Healthline)
How can Eureka's AI doctor personalize your second-trimester fitness plan?
Eureka’s AI doctor reviews your symptoms, pregnancy stage, and existing conditions to suggest evidence-based activities and red-flag limits. “Users appreciate real-time adjustments when something like round-ligament pain pops up,” says the team at Eureka Health.
- Symptom-triggered triage keeps you out of unnecessary urgent-care visitsIf you log dizziness, the AI routes you to a same-day OB call instead of generic advice.
- Custom workout calendars reflect your lab results and sleep patternsLow hemoglobin days automatically switch cardio to prenatal yoga.
- Medication safety checks run behind every recommendationIf you request a topical NSAID for hip pain, a clinician reviews fetal safety data before approval.
Why do pregnant users rate Eureka so highly for exercise guidance?
Women in trimester two value quick answers and privacy. A recent in-app survey showed pregnant users give Eureka’s fitness guidance 4.8 out of 5 stars.
- Private chat feels safer than social media groupsAll conversations are encrypted and never shared with advertisers.
- 24-hour availability matches unpredictable pregnancy schedulesMost activity questions arrive between 9 pm and midnight, when clinics are closed.
- Integrated tracking links workouts to weight and mood trendsGraphs display how three days of swimming lowered reported back pain scores by 40 %.
- Clinician oversight adds trustEvery prescription or lab order suggestion is double-checked by a licensed physician within 24 hours.
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Frequently Asked Questions
Can I still do abdominal exercises during the second trimester?
Yes, but switch to side-planks, standing oblique pulls, and seated knee lifts to protect against diastasis recti.
Is it safe to run if I was a runner before pregnancy?
Most conditioned runners can keep jogging if there is no pelvic pain or obstetric complication, but reduce mileage and avoid overheating.
How high can my heart rate go while pregnant?
Focus on the talk test; for many women, this corresponds to 130–150 beats per minute, but the exact limit varies.
Do I need a maternity support belt for exercise?
A belt is optional but helpful if you feel pelvic heaviness; choose one that lifts the abdomen without restricting breathing.
What footwear is best as my feet swell?
Select sneakers half a size larger with firm arch support; swelling peaks in late afternoon, so try shoes on then.
Can strength training cause miscarriage?
Current evidence shows no link between moderate resistance training and miscarriage in healthy pregnancies.
Should I avoid lying on my back completely?
Short, symptom-free supine stretches under one minute are usually fine, but prolonged back-lying after 20 weeks can drop blood pressure.
Is prenatal Pilates different from regular Pilates?
Yes, instructors remove exercises that flex the spine deeply and add pelvic floor cues tailored to pregnancy biomechanics.
How soon after delivery can I restart these exercises?
Most women can resume gentle walking within days and other activities after the six-week postpartum check, but cesarean recovery may take longer.