Engaging in Prenatal Exercise

Safe Workouts for the Second Trimester Recommend suitable physical activities that promote health and well-being during this stage of pregnancy.​

Safe & Soothing: Second Trimester Workouts That Support Your Body and Baby

There's a special kind of shift that happens in the second trimester—a soft unfolding. For many expectant moms, the constant nausea of the first trimester begins to fade, energy returns in gentle waves, and your body starts showing more obvious signs of the miracle it's nurturing. But this new stage also comes with questions: How much movement is safe? Am I doing enough? What if I'm already behind? Let me pause right here and say—you're not behind, you're not alone, and you're doing beautifully.

Engaging in prenatal exercise during the second trimester isn't about "bouncing back" or chasing a version of fitness that doesn't honor your experience. It's about connecting. It's about carving out space to breathe, stretch, and move in ways that support your physical comfort, emotional grounding, and inner strength. This is a time to tune in, not push through. With the right approach, movement can be a source of deep nourishment—for both your growing baby and your sense of self.

Why Move in the Second Trimester?

From weeks 13 to 27, your body is doing some major behind-the-scenes work. Your uterus is expanding, blood volume is increasing, and your ligaments are softening to accommodate new life. With those changes, gentle movement can become a tool—not just for physical health, but for emotional balance, too.

Benefits of second trimester exercise include:

• Improved circulation (hello, happier legs and ankles)
• Better posture and spinal support as your center of gravity shifts
• Boosted energy levels and improved sleep quality
• Reduced lower back and pelvic discomfort
• Enhanced mood and reduced anxiety thanks to endorphins
• Strengthened endurance and mobility to support labor and postpartum healing

And remember, you don't need to commit to an intense program or long sessions to reap these benefits. Even 10 to 20 minutes of intentional movement can make a meaningful difference.

Sierra's Safe & Soulful Movement Picks for Trimester Two

Here are the most supportive, safe, and soul-soothing ways to move your body during this season of growth.

1. Prenatal Yoga 🧘‍♀️

Focus: Breath, flexibility, calm

Prenatal yoga is one of the most beloved practices during pregnancy for good reason—it teaches you how to move and breathe through intensity, which is a beautiful metaphor for birth itself. Look for classes specifically labeled "prenatal," as they will modify or eliminate positions that could be unsafe (like deep twists or belly-down poses).

Sierra's Doula Note: Use props like yoga blocks, bolsters, or even couch cushions to support your hips and knees. Let your yoga space feel sacred and soft—a lit candle, a cozy blanket, maybe a bit of lavender in the air. This is more than exercise. It's a moment of communion.

2. Walking (Indoors or Outdoors) 🚶‍♀️

Focus: Low-impact cardio, circulation, mood boost

Walking is the unsung hero of pregnancy movement. It's accessible, gentle on joints, and can be tailored to your energy level on any given day. Whether you're strolling through your neighborhood or walking in place while listening to a podcast, this counts as movement. It all matters.

If your feet are sore, supportive shoes or compression socks can help. Walking is a beautiful reminder that forward motion doesn't need to be fast to be powerful.

3. Swimming or Prenatal Water Workouts 💦

Focus: Full-body movement, joint relief, cooling comfort

The water is where many mamas find relief. It takes the weight off your back and joints, helps reduce swelling, and gives you the freedom to move without restriction. Many communities offer prenatal water aerobics, which can be a fun way to move while connecting with other moms.

Bonus: The hydrostatic pressure of the water can even support better lymphatic flow—goodbye, puffy ankles.

4. Prenatal Pilates or Core + Pelvic Floor Work

Focus: Stability, strength, labor prep

Don't be fooled—this is not your pre-pregnancy abs class. Prenatal Pilates and guided pelvic floor work emphasize breath, spinal alignment, and deep core muscles that will support you through birth and beyond. A certified instructor or pelvic floor therapist can teach you how to engage these muscles safely and effectively.

Try this: As you inhale, fill your belly, ribs, and back with breath. As you exhale, gently lift the pelvic floor and imagine hugging baby in with your lower belly. Subtle, strong, and oh-so-supportive.

5. Stretching and Restorative Movement

Focus: Nervous system regulation, comfort, sleep support

A nightly stretch session—just 5–10 minutes—can do wonders for tight hips, aching lower backs, and busy minds. Gentle cat-cow poses, side-lying hip openers, and upper body stretches with a towel or strap are all great options. Pair your stretches with deep breathing to truly unwind.

Make this your wind-down ritual. A calm body before bed can mean deeper, more restful sleep for both you and baby.

Movement Safety Tips, From One Mama to Another

• Listen to your body. If you feel dizzy, overly fatigued, or just "off," stop and rest.
• Avoid lying flat on your back for long stretches, especially after 20 weeks.
• Stay hydrated before, during, and after workouts.
• Keep intensity moderate. You should still be able to talk while exercising.
• Skip contact sports, high-impact jumping, and anything that feels unstable or unsafe.
• You don't need to do it all. You just need to find what feels good—and feels like you.

You're Not Alone

Whether you've been an athlete for years or are just now exploring movement as part of your motherhood journey, you belong in this space. You don't have to do it perfectly. You don't have to have a schedule. Your body is wise, intuitive, and deeply capable.

Movement in pregnancy isn't about pressure—it's about partnership. It's your way of saying to your baby, "We're in this together."

Let this be your mantra:
"I move with love, not pressure. My body knows the way."

Take this at your own pace, sweet mama. You're doing so, so beautifully. 💗