Exercise in Second Trimester – Safe Exercises, Do’s and Don’ts

Week 13 to 28, or months 4 to 7 of your pregnancy, come under the second trimester. This is when you would notice drastic changes in your body, like a noticeable baby bump. Exercise in the second trimester of pregnancy can help alleviate common discomforts such as back pain and fatigue, promote better sleep, and enhance physical and emotional well-being. You can continue most of the exercises you did in the first trimester unless your medical practitioner has advised otherwise.  If you have a confirmed healthy pregnancy and are keen on maintaining your fitness level, you’ll find this article quite useful. Here, we shall discuss some safe exercises and second-trimester workouts to maintain the health of your pregnancy.

Safe Exercises for the Second Trimester

Pregnancy workouts are an essential aspect of pregnancy. They are not only required for the would-be mother’s health but are also beneficial for the baby developing inside her womb. Here are some safe exercises you can include in your regime during the second trimester:

1. Walking

Walking is the simplest exercise you can do daily. Wear comfortable clothing and shoes that have a good grip and provide support. The walk doesn’t necessarily have to be intense. A leisurely walk or a stroll in the park should do the trick. Walking every day for about 30 to 40 minutes ensures that your body is not sedentary and keeps your heart healthy (7). Carry on at a comfortable and consistent speed, and do not forget to sway your arms and enjoy the activity.

2. Slow Jogging

This is for women who love jogging. It is only recommended for those who have a healthy pregnancy. If you get regular checkups, as your medical practitioner has advised, you may include slow jogging into your exercise regime. However, you must stick to some rules to make the exercise safe for you and your baby. Jogging should be done on flat surfaces to maintain a pace without getting tired. If you feel exhausted while jogging, do not continue; sit immediately and relax for a while. You can also prefer running on a treadmill but at a slow and controlled speed.

3. Yoga

Yoga can help you stay fit and improve your mental and emotional health. With the hormonal fluctuations in the second trimester, it could become difficult for you to cope with stress. Yoga is one of the most recommended exercises to improve flexibility and avoid stiffness (9). If you are a pro, you may continue practising yoga but avoid positions that could jeopardise your or your baby’s health. If you are new at it, consider getting some guidance through yoga classes. You may begin with the breathing exercises (pranayama) and slowly incorporate simple yoga poses.

4. Stationary Cycling

Exercising on a stationary bike is the best way to improve muscle strength. When you are in the second trimester, your belly starts growing; this is when you shouldn’t put a lot of stress on your abdomen. Sitting on an exercise bike and cycling is the best exercise option for you, as long as it doesn’t make you uncomfortable and there are no risk factors (8).

5. Swimming

Swimming can help you relax your muscles and get all the me-time you need. You can also consider practising swimming exercises that do not exert any exertion on the abdomen. Swimming for about 30 minutes can be an excellent exercise for the second trimester (6).

6. Squats

Squats also help improve the strength of the leg muscles, something you will need and appreciate as the pregnancy progresses. This can be done as long as you don’t have a high-risk pregnancy and feel comfortable while exercising. Here’s how you can do the exercise

• Stretch your feet wide apart while standing.
• Extend your arms in the front at shoulder level, and squat down by bending your knees at a 90-degree angle.
• Stay in the position for about 3-4 seconds, then stand up straight.
• Repeat the exercise as many times as you can.
• Do not forget to breathe out when you bend down and breathe in when you lift.

Now that you know some safe exercises for the second trimester, here are some tips to help you make the most of the little time you can exercise daily.

Exercise and Activities to Avoid in Second Trimester

During the second trimester of pregnancy, it’s essential to be mindful of the types of exercise and activities you engage in to ensure your and your baby’s safety. While staying active is necessary, certain exercises and activities should be avoided to prevent potential harm or complications. Here are a few 2nd-trimester exercises to avoid:

• High-impact activities like running or jumping may strain the joints and increase the risk of injury.
• Contact sports like soccer, basketball, or martial arts, which could result in abdominal trauma.
• Activities that pose a falling risk include skiing, horseback riding, or rock climbing.
• Heavy weightlifting or resistance training puts excessive strain on the pelvic floor muscles (5).
• Hot yoga or exercising in hot and humid environments can lead to overheating and dehydration.
• Scuba diving or activities that involve significant changes in pressure can be dangerous for the fetus (4).
• Exercises that require lying flat on your back for an extended period are not recommended, as they may decrease blood flow to the uterus (1).
• Holding your breath for prolonged periods can cause a decrease in oxygen supply to you and your baby.
• Twisting movements or exercises that strain the abdominal muscles, such as intense core workouts.
• Exercises involving sudden or jerky movements could strain the ligaments and joints.

Precautions to Take While Exercising During the Second Trimester

Safety should be your priority during pregnancy. Here are some precautions you must consider while exercising during the second trimester.

• Avoid exercises that have a risk of falling.
• Stop exercising if you experience abdominal pain or vaginal discharge.
• Maintain a healthy diet to keep you all charged up for undergoing physical activity during the second trimester.
• Consider doing light exercises, specifically those that do not increase your heart rate rapidly.
• Refrain from exercise in case your pregnancy has complications, and your gynaecologist has advised against it.
• Try this test while exercising to determine if it is too intense for you: the ‘talk test,’ in which you converse normally with yourself or someone else while exercising. If it leads to heaviness in the breathing or palpitation, the exercise is too intense for you. You must slow down or look for an alternate exercise that isn’t as intense.
• Women who have a history of heart disease, asthma or even diabetes should consider any exercise only after consulting their gynaecologist, as there could be pregnancy-related complications.
• Wear loose, comfortable clothing if you are going for a non-stretch material.
• Shoes are essential if you are going to be walking or jogging. Get a pair that fits well and has a good grip.
• Always keep a sipper bottle handy to keep yourself hydrated.
• If needed, rest between sets. It is okay if a 30-minute regime takes you over an hour.
• Keep some healthy snacks in hand after exercising. By the end of each routine, you will be extremely hungry

FAQs

1. Can I continue strength training during the second trimester? 

Yes, but using lighter weights or resistance bands and avoiding exercises that put pressure on the abdomen is essential. Focus on maintaining muscle tone rather than building strength.

2. How often should I exercise during the second trimester?

Aim for at least 30 minutes of moderate exercise on most days of the week, but listen to your body and take breaks as needed (2). It’s important to stay active without overexerting yourself.

3. How can exercise benefit me during the second trimester of pregnancy? 

Exercise in the second trimester can help alleviate back pain, improve mood and energy levels, promote better sleep, prevent excessive weight gain, and prepare the body for labour and delivery (3).

4. What modifications should I make to my exercise routine during the second trimester? 

A 2nd-trimester pregnancy workout should focus on low-impact exercises, reducing intensity, staying hydrated, and incorporating more breaks to support overall health and well-being while avoiding activities that may pose risks to the mother and the developing baby.

These prenatal exercises for pregnant women in the second trimester should create a safe exercise regime. But always remember to check with your gynaecologist before doing any of these exercises. When there’s nothing to worry about, you may slow and keep a consistent pace while exercising. If unexpected pains occur, you must stop immediately and seek additional medical attention.

References/Resources:

1. How active should I be in pregnancy?; Tommy’s; https://www.tommys.org/pregnancy-information/im-pregnant/exercise-in-pregnancy/how-active-should-i-be-pregnancy

2. Exercise during pregnancy; March of Dimes; https://www.marchofdimes.org/find-support/topics/pregnancy/exercise-during-pregnancy

3. Exercise During Pregnancy; American College of Obstetricians and Gynecologists; https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

4. Exercise in pregnancy; NHS; https://www.nhs.uk/pregnancy/keeping-well/exercise/

5. Cooper. D. B, Yang. L; Pregnancy And Exercise; National Library of Medicine; https://www.ncbi.nlm.nih.gov/books/NBK430821/

6. ANTENATAL SWIMMING; International Forum for Wellbeing In Pregnancy; https://www.ifwip.org/antenatal-swimming-pregnancy-swimming/

7. 3 Myths About Exercise and Pregnancy; The Johns Hopkins University; https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/3-myths-about-exercise-and-pregnancy

8. Physical Activity and Exercise During Pregnancy and the Postpartum Period; American College of Obstetricians and Gynecologists; https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period

9. Corrigan. L, Moran. P, McGrath. N, Eustace-Cook. J, Daly. D; The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8957136/; March 2022

Also Read:

Safe Third Trimester Exercises
Exercises to Avoid During Pregnancy
Abdominal Exercises to Do During Pregnancy
Doing Planks Exercise During Pregnancy – Is It Safe?
Common Pregnancy Complications during the Second Trimester

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