2nd Trimester Free Workout Plan PDF: Safe Workouts for Strength
Sep 18, 2026
2nd Trimester Workout Plan PDF
The second trimester (weeks 14-26) is often called the “honeymoon phase” of pregnancy. Morning sickness usually eases, energy levels rise, and many women feel more motivated to stay active.
This is the ideal time to focus on functional second trimester pregnancy exercises that build real-world strength, support your changing body, improve posture, reduce common aches, and prepare you for labour and early motherhood.
Functional training emphasises practical movements that help with everyday tasks-standing up, carrying shopping, lifting a toddler, or getting in and out of bed, while prioritising safety for you and your baby.
Why Exercise in the Second Trimester Matters
1. Regular, moderate exercise during this stage offers significant benefits:
2. Reduces back pain, pelvic girdle pain, and other common discomforts.
3. Builds endurance and strength for labour and postpartum recovery.
4. Helps manage healthy pregnancy weight gain.
5. Improves mood, sleep quality, and energy levels.
6. Strengthens the core and pelvic floor while supporting better posture as your centre of gravity shifts.
7. Lowers risk of gestational diabetes and other complications.
Guidelines from organisations such as ACOG recommend aiming for at least 150 minutes of moderate-intensity activity per week, plus 2–3 strength sessions, if your pregnancy is uncomplicated and you have medical clearance.
Safety Guidelines for Second Trimester Workouts
Always get approval from your doctor or midwife before starting or continuing an exercise programme.
Key safety rules:
1. Focus on low-impact activities (walking, swimming, stationary cycling, prenatal yoga, modified strength training).
2. Avoid lying flat on your back after approximately 16–20 weeks to prevent reduced blood flow (supine hypotension).
3. Never exercise to exhaustion, use the “talk test” (you should be able to hold a conversation).
4. Stay hydrated, wear supportive shoes, and breathe properly (exhale on effort).
5. Engage your pelvic floor and deep core gently.
6. Stop immediately if you experience pain, dizziness, shortness of breath, bleeding, contractions, or chest pain.
7. Avoid high-impact activities, contact sports, activities with a high fall risk, heavy overhead lifting, and exercises that cause abdominal “coning.”
8. Listen to your bod, every pregnancy is different. Modify or stop any movement that feels uncomfortable.
Best Types of Functional Exercises for the Second Trimester
Safe and effective options include:
- Walking.
- Swimming or water aerobics.
- Prenatal yoga or Pilates.
- Stationary cycling.
- Modified strength training with bodyweight or light weights.
Focus on movements that strengthen the legs, glutes, upper back, arms, and deep core while promoting stability and good posture.
Sample Functional Second Trimester Workout Structure
- Aim for 30-45 minute sessions, 3-5 times per week:
- Warm-up (5-10 minutes):
- Gentle marching, walking, or arm circles.
- Strength circuit (2-3 sets of the exercises below).
- Pelvic floor + deep core work.
- Cool-down: Gentle stretches and breathing.
Recommended Functional Exercises
1. All-Fours Core Activation (Bird-Dog variation)
On hands and knees, gently engage pelvic floor and deep abdominals.
Extend one arm and opposite leg while keeping hips level.
Sets: 2 | Reps: 8-10 each side
2. Side-Lying Clams
Lie on your side with knees bent, heels together.
Lift the top knee while keeping feet together and pelvis stable.
Sets: 2 | Reps: 10-12 each side
3. Glute Bridges (modified)
Lie on your back with knees bent (or use a wedge / pregnancy pillows to elevate your upper body after mid-pregnancy).
Lift hips by squeezing glutes, then lower with control.
Sets: 2 | Reps: 10–12
4. Supported Squats or Sumo Squats
Feet wider than hips, toes slightly out.
Lower as if sitting into a chair, keeping chest lifted and knees tracking over toes. Hold a chair or wall for support if needed.
Sets: 2–3 | Reps: 10-15
5. Side-Lying Leg Lifts or Glute Side Lifts
Lie on your side and lift the top leg with control.
Sets: 2 | Reps: 10-12 each side
6. Modified Side Plank
From knees or with support, hold a short side plank while keeping hips stacked.
Sets: 2 | Hold: 10-20 seconds each side
7. Seated or Standing Upper-Back Rows
Use a light resistance band or dumbbells to pull elbows back, squeezing shoulder blades.
Helps counteract rounded shoulders from a growing belly.
Sets: 2-3 | Reps: 10-12
8. Pregactive Hug and Wrap Technique
The 'Hug & Wrap Method' is PregActive's signature technique for connecting breath, pelvic floor, and deep core so they work as one coordinated unit.
Exercises to Avoid or Modify in the Second Trimester
- High-impact movements (running, jumping, intense aerobics).
- Full traditional planks or push-ups (especially if they cause coning).
- Heavy overhead lifting.
- Deep twists, strong backbends, or extreme stretches.
- Contact sports or activities with fall risk.
- Prolonged lying flat on your back.
Can I Lift Weights and Do Squats?
Yes, moderate strength training and properly performed squats are generally safe and beneficial in the second trimester when done with good form, lighter loads, and medical clearance. Focus on controlled movements rather than heavy lifting or personal records.
Sample Weekly Approach3-4 days:
- Strength + functional circuit (above).
- Most days: 20-40 minutes of walking or swimming.
- 2-3 days: Prenatal yoga or gentle mobility.
- Include rest or active recovery as needed.
Final Tips for Success
Warm up and cool down every session.
Prioritise form over intensity.
Alternate sides when carrying loads later in pregnancy to avoid imbalances.
Combine exercise with good nutrition, hydration, and rest.
Consider working with a qualified prenatal fitness instructor for personalised guidance.
Trust a Qualified Trainer
It is vital you communicate these modifications to your prenatal fitness instructor.
Many expectant mothers struggle with finding the right balance between staying active and ensuring their safety and comfort during workouts.
As you enter your second trimester, you might be wondering if you can still continue with your regular exercise routine or if you need to make some modifications.
Your Body is Changing
It's essential to understand that your body is undergoing significant changes, and your workout routine should adapt to these changes. Ignoring your body's signals can lead to discomfort, pain, or even injury.
Don't Push Too Hard
Pregnancy is not the time to push yourself too hard or try to set new personal records. Instead, focus on maintaining a consistent and gentle routine that prioritizes your well-being and your baby's health.
It's crucial to remember that every pregnancy is unique, and what works for someone else might not work for you, so it's vital to listen to your body and make adjustments accordingly.
Listen to Your Body
We will cover specific exercises that are ideal for the second trimester, discuss the importance of listening to your body, and highlight modifications for varying fitness levels.
During this trimester, your energy levels might increase, and you might feel more comfortable engaging in physical activities.
However, it's still essential to choose exercises that promote stability, flexibility, and strength without putting too much strain on your joints.
Right click and save image.
Considerations
Join us as we discuss key considerations for your exercise routine, including hydration, nutrition, and listening to your body's signals.
Whether you're a fitness enthusiast or just starting out, this post is packed with valuable information to support your journey through pregnancy.
Don't forget to join PregActive for free for more pregnancy tips and wellness advice! Let's embark on this amazing journey together. Start today and get ready to stay active and empowered during your second trimester!
12 Minute Workout Guide
Second Trimester Pregnancy Workout 1
Try my 33-minute Pregnancy Yoga Workout with relaxing music to help you relax, rejuvenate, and re-energize.
Second Trimester Pregnancy Video Workout 2
Here's a Pregnancy Yoga Workout 25 minutes in duration. Today we are doing a feel good 25-minute pregnancy yoga flow! It's safe for first trimester, second trimester and third trimester.
I hope you feel refreshed and amazing after this prenatal yoga class!
1. All Fours - Core Activation
Sets: 2
Reps: lift pelvic floor and engage abdominals, then release x 10
Rest: 15 seconds
2. Side Plank Lifts
Sets: 2
Reps: 10 each side
Rest: 15 seconds
3. Clams
Sets: 2
Reps: 10 each side
Rest: 15 seconds
4. Glute Side Lifts
Sets: 2
Reps: 10 each side
Rest: 15 seconds
5. Bridge
Sets: 2
Reps: 10
Rest: 15 seconds
Takeaway
The key takeaway here is that you can maintain your fitness levels with the right approach, and we'll showcase a couple of demonstration workouts for you to try.
These workouts will focus on strengthening your core, improving your flexibility, and boosting your mood.
Remember to breathe, stay hydrated, and listen to your body throughout the exercise routine.
Don't be afraid to take breaks or stop if you experience any discomfort or pain.
It's also essential to consult with your healthcare provider before starting or continuing any exercise routine during pregnancy.
Staying active during your second trimester can greatly benefit both you and your baby, so be sure to incorporate these exercises into your routine.
By following these tips and exercises, you'll be able to maintain a healthy pregnancy, reduce the risk of complications, and feel more confident and prepared for motherhood.
Resources
Clear, evidence-based overview covering recommended activities (walking, prenatal yoga, swimming, stationary cycling, light strength training), weekly targets (150 minutes moderate activity), safety tips, and what to avoid.
Safe Workouts - Infant Care Blog
Detailed movement toolkit with foundational strength exercises (modified squats, lunges, pelvic tilts, glute bridges, rows), cardio options, flexibility tips, and sample weekly plans.
ACOG Physical Activity and Exercise During Pregnancy and the Postpartum Period
12 Minutes a Day = Stronger, Pain-Free, Birth-Ready Pregnancy and Speedier Postpartum Recovery. Master your core. Build real strength. Peak for birth. Relieve pelvic pain, back pain & strengthen your core. Recover like a pro. Safe for you and baby.
Article review: Article updated and reviewed by Kerryn Boyle on 18/09/2026.
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