Safe workout for the second trimester

So you’re over the nausea (hopefully), and have finished eating a diet of solely beige food. You may or may be not falling asleep on the sofa at 9pm.

You’re ready for a safe workout for the second trimester. But you have no idea where to start.

If you were exercising before taking a three month break, you might be thinking, “What exercise is safe for the second trimester.” Or maybe, “Can I still do burpees in the second trimester.” I’m guessing you’ll only be asking that if you really love burpees. Personally, I see pregnancy as a 9 month free pass out of burpees.

I’m currently 18 weeks pregnant, putting me in the second trimester right with you.

I’m a qualified personal trainer and pre and post natal specialist trainer. This means I can train and advise pregnant people with confidence.

In this blog, I’m going to share a safe workout for the second trimester and advice on what you should avoid and why.

I’ll also cover some of your questions at the end. Hopefully you’ll leave this blog feeling inspired to get moving!

Safe workout for the second trimester

*This blog is written assuming that you have no pregnancy complications or concerns.

What to focus on in the second trimester

In your second trimester of pregnancy, you want to be starting to prep your body for a growing bump.

Pregnancy is tough on your body. You’ll discover aches and pains in all sorts of places. My worst was Pelvic Girdle Pain (PGP) which literally felt like I’d been kicked in the crotch for 6 months. Horrible.

Focus on:

• Activating your deep core. Think dead bugs, side planks, and bird dogs
• Legs. You’ll thank yourself for strong glutes and legs. Think squats, lunges (if you don’t have PGP), supported squats, hip bridges, supported bridges.
• Upper back. Posture in pregnancy changes. Make sure you try to keep your back strong and posture neutral. Think TRX rows, bent over rows, bent over flys.
• Cardio. Don’t be afraid of it. Birth is a marathon. Prepare for it. Think cycling on an indoor bike, power walking, walking at a gradient, cross trainer, swimming, even some pregnancy safe HIIT exercises.

What to avoid in the second trimester

In the second trimester you’re likely starting to get a little bit of a bump. You might notice your balance is slightly off. There’s also some core work to avoid.

Avoid:

• Core work that asks you to lift your neck and shoulders off the ground as this can make diastasis recti worse after birth (the gap in your core)
• Lifting both legs off the floor like during lying leg lifts or leg raises as this puts too much pressure on the front of the core (six pack muscles)
• Lying on your back for long periods. You might be okay, but lying on your back can put pressure on key blood vessels. If you feel dizzy lying on your back, elevate yourself on a bench.
• There are some blogs that say avoid horse riding and bike riding, probably because of the risk of falling.

The safe second trimester workout

Here’s what you came here for. A safe second trimester workout.

This session can be done at home with no kit, or in the gym. I still have a few bits left from when I used to in person PT, but sometimes I prefer to go bodyweight. Never underestimate a bodyweight workout when you’re pregnant!

Warm up

• 10 squats
• 10 bird dogs each side
• Side plank 10-20 seconds each side
• Repeat for 3 minutes

Set one

Set a timer for 5 minutes. Do as many rounds as possible within those 5 minutes.

• Shoulder elevated hip bridge

Lie on your back with shoulders resting on a bench or even the sofa, feet flat on the ground. Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees. Lower hips back down and repeat.

• Elevated push up on knees

Place your hands on a bench, sofa, stairs, or step, and position your knees on the ground. Keep your body straight from head to knees. Lower your chest toward the bench by bending your elbows, then push back up to the starting position. Repeat. You can also use the wall to make it easier.

Set two

• Goblet squat

Hold a dumbbell or kettlebell (Or just use your bodyweight) close to your chest with both hands. Stand with feet shoulder-width apart. Keep your chest up and core engaged as you lower your body into a squat by bending your knees and hips. Go as low as comfortable, then push through your heels to return to standing. Repeat. Try to keep the tension with a slight bend in your knee throughout.

• Tricep dips

Sit on the edge of a bench or chair, placing your hands next to your hips with fingers pointing forward. Slide your hips off the bench, supporting yourself with your arms. Lower your body by bending your elbows until they are at about 90 degrees. Push back up to straighten your arms. Repeat. Make it easier with your feet closer to the bench, make it harder by moving your legs further away.

Set three

Set a timer for 6 minutes. Perform as many rounds as possible in the time. This one is to get your heart rate up!

• 16 reverse lunges each side
• 20 sec Side plank each side (with leg lifts for a challenge!)
• Sumo squat

Core

40 seconds on/ 20 seconds off x 3

• Bird dogs
• Side plank with hip dips

Safe second trimester workout questions

Can I do burpees in my second trimester?

If you want to do burpees, don’t go all the way to the floor. Instead, do 1/2 burpees.

Can I run during my second trimester?

If you were running before pregnancy, it’s likely that you’ll be fine to continue. But chat with your midwife for specifics. Generally, they say to keep to your activity level, rather than take on personal bests. So if you do run, now isn’t the time to be getting to top speeds and distances!

Can I start exercising in pregnancy even if I’ve never done it before?

The NHS recommends pregnant women “try to keep active on a daily basis – 30 minutes of walking each day can be enough.”

It also says, “If you were not active before you got pregnant, do not suddenly take up strenuous exercise. If you start an aerobic exercise programme (such as running, swimming, cycling or aerobics classes), tell the instructor that you’re pregnant.”

Do I need to worry about my heart rate?

As a rule of thumb, a good way to work out if you’re working too hard is the conversational test. Can you say about 5 words? If so, you’re all good. If you couldn’t say one word, you might want to dial it down a little so you don’t exhaust yourself.

Will exercise cause miscarriage

The NHS writes, “Exercise is not dangerous for your baby. There is evidence that active women are less likely to experience problems in later pregnancy and labour.”

Tommy’s writes, “There are some situations where you should avoid exercise or stop physical activity. For example, if you have vaginal bleeding. If your pregnancy is uncomplicated, physical activity does not increase your risk of miscarriage, low birth weight or premature birth.

Always check with your doctor or midwife about your exercise routine. They’ll be able to advise you based on your personal circumstances and any conditions.