Pregnancy Workout For Second Trimester
Working out while pregnant is still a bit of a sticky subject with some. But the truth is, it comes with so many benefits. The goals of any pregnancy fitness routine should be to stay fit, strong, prepare for labor and alleviate pregnancy symptoms (check out how to stay fit in the first and second trimesters).
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While some people shy away from physical activity when pregnant, it does come with some great perks:
- Fitness is a great stress reliever
- Exercising correctly while pregnant can help reduce pregnancy associated pain
- Staying active during pregnancy helps prepare your body for the workout that is labor
- Staying fit while pregnant allows your body to recover better post baby.
I worked out consistently all through my pregnancy with baby bear and am lucky enough to do so again with this little cub!
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With that said though, workouts while pregnant do need to be adaptable. Every woman and every pregnancy is different and thus, workouts should be catered towards the unique individual.
Staying strong while pregnant doesn’t have to be intense or take a lot of time. Long gone are the days when you can hit the gym for ninety minutes. Instead, the focus should be on preparing the body for labor and recovery.
This workout is one of my go-to’s late in my second and early in my third trimester. At that stage in the game, my focus is on maintaining and challenging my endurance slightly, maintaining the strength of my back of body muscles and generally staying fit,
This workout does just that. It’s circuit based, meaning all the exercises are back to back, but you can move through them at your own pace. The repetitions are not too high in volume that you’ll be gasping but they will challenge your body.
TRX straps are one of my favorite pieces of at home equipment (see here) normally but especially during pregnancy. They’re low impact and only provide as much resistance as you want them to based on where your standing.
This workout focuses on improving the back of body muscles to help prevent back pain with better posture as well as combat the ever growing belly. It also targets the shoulders and arms to prep for carrying a baby all day. It is a nice balance of upper and lower exercises and helps keep the entire body working as one. Plus, it’s fast- which is perfect while pregnant!
Second Trimester Workout
A1. Trx Low Row
A2. Trx Yfly
A3. Squat Step Outs
A4. Trx Chest Press
A5. Trx High Row
A6. Hip Thrust
Perform all exercises in order for the prescribed number of repetitions. At the end of the last exercises, rest until fully recovered and repeat for a total of 2-3 sets.
Check out the video below for a visual as to how to perform the exercises.
Working out while pregnant doesn’t have to be intense. But remaining fit will not only help prepare your body for childbirth and alleviate pregnancy pains but also aid your body in recovery post birth. Take it slow and do what feels right for you that day. And of course… enjoy it!
Looking for more fitness tips? Check out 4 Crucial Exercises For New Moms & Why Every Mama Needs To Learn To Hip Hinge
Thanks for the workout inspiration, I’ve been looking to shake up my workouts now that I’m pregnant (also in my second trimester!) so this is extremely helpful!
Ohhh so many congrats! Give the workout a try if you can and enjoy it- good luck and enjoy the rest of your pregnancy! xx
I love how doable this is. I wish I would have seen this when I was pregnant. I gained twice the recommended weight.
I personally love staying active while pregnant buuutttt I also believe that your body is going to do whatever the hell it wants in pregnancy so I wouldn’t put too much stock in the weight gain 🙂
I love that you are talking about doing Real workouts while pregnant! It’s a great reference for those who want to keep up with their exercise regime!
Thanks so much Jyll! I loved being able to workout with both my pregnancies and it has so many benefits- not in the least that I get to stay somewhat strong!
WOW talk about MOM Goals! Go Girl!
xoxo Christie
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Thanks Christie!
This is awesome, I love that you have a home gym. I have read that exercise is great when your pregnant as long as you don’t over work yourself but it will help with relieving lower back pain.
My gym is my favorite place in the house haha Exercise comes with a lot of benefits when pregnant; better post partum recovery, easier to manage labor pain, mood boosts and yes it does help relieve back pain! I worked out for both my pregnancies and it was perfect!
My gym is my favorite place in the house haha Exercise comes with a lot of benefits when pregnant; better post partum recovery, easier to manage labor pain, mood boosts and yes it does help relieve back pain! I worked out for both my pregnancies and it was perfect!
Every pregnant woman should workout during pregnancy ??. This is a great routine
Thanks Andrea! I think working out is different for each women in pregnancy but this is definitely a fun workout to prep for labor and recovery!
These are great tips for staying healthy for mamas that are able to work out during pregnancy. I was on bed rest from 3 months with my second so exercise was not an option.
Oh no! Bed rest is one of my biggest fears- But it’s definitely worth keeping that little bundle safe!