Pregnant woman

The second trimester

It is the duration where you can find your belly growing very quickly and you too gain weight. It is important that you don’t laze around too much in this trimester. It is important to be active by doing your daily chores and little exercise.

We have already explained about exercises during first trimester of pregnancy. Now let’s see about the exercises you can do during your second trimester.

It’s always safety first! Don’t choose any form of workout that could harm your health or that of the baby. It is best to avoid cycling or running during second trimester, as your belly is growing big, you might lose balance. It is not good to take a hard fall with your baby inside your tummy.

You should definitely stop working out if you

  • Are exhausted
  • Get too hot
  • Feel dehydrated
  • Are dizzy
  • Feel any form of vaginal discharge
  • Feel pain in abdominal or pelvic area
  • Feel nausea

Consult your doctor before you choose any type of workout.

Gym workout

If you are already into working out at the gym, I believe there is no need to stop the routine. You can discuss with your physician and decide on the style of workout that will suit your body. You can do weight training 3 days a week where you are advised to handle lesser weights than usual. When you do weights with larger weights, you might stain or pressurize your uterus, which is not good.

You can 3 days of cardio workout as per your plan. Make sure that you don’t push too much. If you feel tired, it is ideal to stop the workout and get rest. Ensure that you keep sipping on water or juice frequently.


Before you start with your workout, do your warm up stretches and exercises.

You can take a day’s break in a week.


Walking is one of the effective and effortless exercise you can do during your second trimester. You can do either brisk walking or slow walking, whichever is comfortable for you. 30 minutes of walking everyday will give you a good workout. It will help you sleep throughout the night too.

If you are a regular walker, you can also increase the time duration for walking, but make sure that you don’t push yourself too much. If you feel tired, take a break and rest for few minutes and then continue your walk.

Wear the right shoes or footwear, so that you don’t strain too much.



Yoga is your BFF workout type. You can practice it at any time of the day and throughout pregnancy. Practicing yoga postures along with breathing patterns, can help you have a peaceful body and mind. It will help you have a good sleep. It will also reduce the anxiety and stress.

Avoid poses that might make you fall down. Do only movements that you think is safe. It is best to avoid practices where you need to twist your abdomen muscles or your belly area. Do not bend down too much too.

Also do avoid power yoga, hata yoga and bikram yoga.

Always learn the practices from a professional trainer and choose what suits you. Do not follow the videos that are available in plenty in the internet.

Swimming and water exercises

When it comes to workout in water or swimming, there are zero chances of tripping or falling down unless you take a dive. It is one of the best forms of workout during pregnancy.

Doing workout in water soothes you a lot and also strengthens your muscles. It can relax your mind and body at the same time.

If you are already a swimmer or do workouts in water, it is good to continue the same. If you want to start fresh, consult a professional trainer and learn the moves correctly.

It is best to avoid exercises where you need to twist you belly area. Inverted postures are also not recommended. When you have to dive, do it with proper support from a trainer.

You can practice this type of workout 3 or 4 times week for 30 to 40 minutes each time.



Pilates is a good form of workout. If you are already practicing Pilates, you can continue after checking with a professional trainer if your regular work out will suit you during second trimester also.

If you want to start newly, it best to start a slow pace workout with a trainers help.

Once again we insist that you choose a workout that will suit you best. Do not worry much about the weight you are gaining, it will melt off once you have your baby!

Happy pregnancy !!

Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.