The Second Trimester of Pregnancy: Safe Exercises To Keep You Fit

Pregnancy can be an exciting time for women. It is often filled with joy, but it can also be exhausting.

The demands of caring for another person, balancing work and personal time, and the physical changes that come with pregnancy can all make it challenging to get everything done in a day. Also, the emotional ups and downs that are common for women during pregnancy can be tiring.

Exercise during pregnancy is generally safe and beneficial for most women. In this article, we’ll be discussing everything you need to know about exercising during the second trimester of pregnancy.

We’ll talk about the benefits of exercise, how much you should be doing, and what types of activities are best. We hope that this article will help you feel more confident and comfortable with working out during your pregnancy.

Ready? Let’s get started!

Stay Active During Pregnancy

Throughout your second trimester, it is important to stay active. Exercise can help reduce the risk of aches and pains. In addition, keeping your body active, as well as your mind and spirit, can help improve your mood and keep you feeling great.

Of course, it is important to follow the advice of your obstetrician and to stop exercising if you experience any symptoms that concern you.

6 Amazing Benefits of Exercising While Pregnant

Exercising while pregnant has many benefits for both mother and child. Here are some of the top benefits of exercising while pregnant:

1. Helps to prevent or treat gestational diabetes.

Gestational diabetes is a condition that can occur during pregnancy and is caused by the body becoming resistant to insulin.

Insulin is a hormone that helps to regulate blood sugar levels. If blood sugar levels become too high, it can lead to serious health complications for both mother and child. Exercise helps to keep blood sugar levels under control by increasing the body’s sensitivity to insulin.

2. Helps to prevent or treat preeclampsia.

Preeclampsia is a condition that can occur during pregnancy and is characterized by high blood pressure and protein in the urine. Exercise helps to keep blood pressure under control, and also helps the kidneys to function properly.

3. Reduces stress levels.

Pregnancy can be a stressful time, and high levels of stress can lead to complications such as premature labor. Exercise helps to reduce stress levels by releasing endorphins, which are hormones that have a calming effect.

4. Improves mood.

Pregnancy can be a time of emotional ups and downs. Exercise helps to improve mood by releasing endorphins, which have a positive effect on mood.

5. Increases energy levels.

Pregnancy can be a time when energy levels are low. Exercise helps to increase energy levels by improving circulation and increasing the efficiency of the respiratory system.

6. Improves sleep quality.

Pregnancy can often lead to disturbed sleep patterns. Exercise helps to improve sleep quality by helping the body to relax and wind down before bedtime.

P.S: There are many other benefits of exercise during pregnancy, such as reducing the risk of developing varicose veins, improving joint health, and helping to prevent back pain. Exercise is also a great way to stay active during pregnancy and to prepare for the physical demands of labor and delivery.

If you are pregnant, talk to your healthcare provider before starting or changing an exercise routine. They can help you to choose an appropriate exercise program and give you advice on how to stay safe while exercising.

What Exercises Are Safe in the Second Trimester?

What Exercises Are Safe in the Second Trimester?

Below are some workouts to try in your second trimester: 


Swimming is a great exercise during all stages of pregnancy. It provides many advantages, including building endurance while relieving stress on joints, ligaments, and muscles.

In the second trimester, you might also enjoy aqua aerobics classes. These classes typically include low-impact exercises that are similar to workouts on land. 

You can find these types of water exercise programs in most gyms and fitness centers. If you prefer working out at home, you can try these exercises in the pool.

Walk-in Place

Step your feet about 18 inches apart with your arms bent at your sides. Swing one arm forward while you step forward with that foot.  Repeat with arm swings on the other side. Keep walking until you’ve done 50 steps or more, then stop.

Jump Rope 

If you are not very coordinated, this might be a challenging exercise. However, if you are able to jump rope, this can be a great cardio workout.

Step Aerobics: When you step up and down, aim for two-inch jumps. Keep your feet level with the floor as you step, and avoid letting your heels touch the floor.

Stationary Bike

One option is to ride a stationary bike in your gym or fitness center. If you prefer working out at home, purchase an upright exercise bike. You can also try spinning classes at your gym or fitness center. These types of indoor cycling classes are usually offered in the evenings and sometimes include an instructor.

Birth ball

Birth balls, also known as Swiss balls, are large rubber balls that can be used to perform exercises on Place them against a wall and sit on them. You can also perform squats and other exercises to strengthen your stomach and back muscles.

Exercise During Pregnancy FAQs.

You’ve probably heard that exercise is good for you, but did you know it can also be beneficial during pregnancy? Check out these frequently asked questions about exercise during pregnancy.

Will exercise harm my baby?

No, exercise will not harm your baby. In fact, studies have shown that active pregnant women are less likely to experience problems such as gestational diabetes, high blood pressure, and excessive weight gain. Exercise can also help reduce stress and promote a sense of well-being.

Can I start exercising if I wasn’t active before I got pregnant?

Yes, you can start exercising if you weren’t active before you got pregnant, but be sure to start slowly and increase your activity level gradually. If you’re not sure how to start, talk to your healthcare provider or a certified fitness instructor.

What are some good exercises to do during pregnancy?

There are many good exercises to do during pregnancy, but the best one is the one that you’ll actually do!

If you enjoy walking, jogging, swimming, or biking, then these activities are great for you and your baby. Just be sure to listen to your body and don’t overdo it.

I’m pregnant and I’ve been told to avoid exercise, what should I do?

If you’ve been told to avoid exercise during pregnancy, it’s important to follow your healthcare provider’s advice. In some cases, exercise may not be recommended due to a medical condition such as preeclampsia or placenta previa.

The bottom line

According to the American College of Obstetricians and Gynecologists, or ACOG, the types of exercises that are safe during pregnancy include those that strengthen your arms and legs as well as cardiovascular fitness.

The ACOG recommends that women avoid exercises that require lying on their back as well as those where they’re upside-down. Also, keep in mind that pregnancy can make it harder to breathe and move around. If you have asthma or any other medical conditions, talk with your obstetrician about what types of exercise are safe for you during pregnancy.

P.S: The information provided in this article is not a substitute for medical advice. Make sure to check with your obstetrician before starting or stopping an exercise routine during pregnancy.

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