Second Trimester Exercise: Safe Ways to Stay Active During Pregnancy
Relevant during pregnancy weeks
Second Trimester Exercise: Safe Ways to Stay Active During Pregnancy
For many women, the second trimester brings a welcome burst of energy. Morning sickness fades, your bump is still manageable, and you finally feel like yourself again. It's the perfect window to build (or maintain) an exercise routine that supports you through to birth.
But what's actually safe? And what should you avoid? Here's a practical guide to staying active during weeks 13 to 27.
Why Exercise Matters in the Second Trimester
Regular movement during pregnancy isn't just about fitness. It helps manage weight gain, reduces back pain, improves sleep, and can even shorten labour. The Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG) recommends 150 minutes of moderate activity per week for most pregnant women.
You don't need to be an athlete. Walking, swimming, and gentle strength work all count.
Pregnancy Yoga: More Than Stretching
Pregnancy yoga is one of the most popular choices for good reason. It builds strength in the legs, hips, and pelvic floor. It also teaches breathing techniques that many women find useful during labour.
A good prenatal yoga class will modify poses for your changing body. You'll avoid deep twists, lying flat on your back (after about 16 weeks), and anything that puts pressure on your abdomen.
Most cities and regional towns across Australia now have dedicated pregnancy yoga instructors. If you're looking for a class near you, browse our pregnancy yoga listings to find a qualified teacher.
Pregnancy Pilates: Core Support Without the Crunch
Pilates during pregnancy focuses on deep core stability, posture, and pelvic floor control. Unlike regular Pilates, prenatal classes skip the intense abdominal work and replace it with exercises that support your body as it changes.
Strong pelvic floor muscles can help during birth and speed up recovery afterwards. That's why many midwives and physiotherapists recommend Pilates throughout pregnancy.
Look for an instructor with specific prenatal training. Our pregnancy pilates directory can help you find one in your area.
Pregnancy Massage for Recovery
Exercise is important, but so is recovery. As your body adapts to carrying extra weight, tight muscles, sore hips, and lower back pain are common.
Pregnancy massage targets these problem areas safely. A qualified prenatal massage therapist knows which positions and techniques are safe at each stage. Many women book regular sessions from the second trimester onwards, finding that it helps them sleep better and move more comfortably.
You can search for a qualified therapist through our pregnancy massage listings.
What to Avoid
Some activities carry higher risk during pregnancy. It's best to steer clear of:
- Contact sports like netball, basketball, or martial arts
- Activities with a high fall risk, including horse riding, skiing, and cycling on uneven terrain
- Hot yoga or exercising in very hot conditions
- Heavy lifting or exercises that cause you to hold your breath
- Lying flat on your back for extended periods after 16 weeks
If something doesn't feel right, stop. Pain, dizziness, bleeding, or shortness of breath are all signals to rest and check in with your care provider.
Listening to Your Body
Every pregnancy is different. Some women run half-marathons at 30 weeks. Others find a daily walk is plenty. Both are valid.
The key is consistency over intensity. Aim for movement most days, even if it's just 20 minutes. Your body will tell you what it can handle. Trust it.
If you have pregnancy complications like placenta praevia, pre-eclampsia, or a history of preterm labour, talk to your doctor or midwife before starting any exercise program.
Building Your Support Team
The right support makes staying active much easier. A prenatal exercise instructor who understands pregnancy can adapt movements to your body and stage. A massage therapist can help with recovery. And a doula or midwife can give you confidence that you're on the right track.
Finding these professionals doesn't have to be hard. Yokefellow's directory connects you with pregnancy and maternity service providers across Australia, so you can build a team that works for you.
Getting Started
Pick one thing. Book a yoga class. Try a Pilates session. Schedule a massage. Start with what feels right and build from there. The second trimester won't last forever, but the habits you build now can carry you through the rest of pregnancy and beyond.
Frequently Asked Questions
What exercises are safe in the second trimester?
Walking, swimming, pregnancy yoga, pilates, and light strength training are all safe for most women in the second trimester. Avoid contact sports, exercises lying flat on your back, and anything with a high fall risk.
How much exercise should I do in the second trimester?
Australian guidelines recommend 150 minutes of moderate exercise per week during pregnancy. This works out to about 30 minutes on most days. Listen to your body and adjust intensity as needed.
Can I still run in the second trimester?
If you were running before pregnancy, you can usually continue into the second trimester with some modifications. Slow your pace, stay hydrated, and stop if you feel pain, dizziness, or pelvic pressure.
Is it safe to lift weights during pregnancy?
Yes, with modifications. Use lighter weights with more repetitions, avoid heavy overhead lifts, and skip exercises that strain your abdominal wall. A qualified prenatal trainer can design a safe program for you.
When should I stop exercising during pregnancy?
Stop immediately and contact your care provider if you experience vaginal bleeding, chest pain, dizziness, calf swelling, or regular painful contractions during exercise. These symptoms need medical assessment.