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Home » Motherhood » Healthy Pregnancy » 20 Minute Pregnancy Workout For Second Trimester

20 Minute Pregnancy Workout For Second Trimester

10/23/2017 by fitasamamabear

Boost your strength, reduce pregnancy pains, and prepare for postpartum with this 2nd-trimester, 20-minute pregnancy workout! This prenatal workout uses TRX suspension straps to create a pregnancy-safe, low-impact workout you can do at home or outside.

Pinterest image with text: two images, the top of a pregnant woman in a black shirt flexing her bicep the bottom of the woman performing a prenatal exercise this …

While some pregnant women shy away from prenatal fitness, 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.

As a Certified Strength & Conditioning Specialist,iIf you're still on the fence, check out the massive benefits of staying fit while pregnant.

Staying active is truly awesome for expecting moms.

However, one thing to note is that "fit" looks different for all pregnant women! There is no perfect kind of pregnancy workouts as each and every pregnancy is unique.

So place the focus on staying active with an exercise program and targeting the muscles directly responsible for reducing aches and pains while pregnant and in the early postpartum.

Pregnant woman dressed in black laying on a bench performing a dumbbell chest press

What To Focus On When Working Out While Pregnant

Staying strong while pregnant doesn't have to be intense or take a lot of time- exercise safely! 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. Focus on:

  • keep the glutes both strong and mobile (here are my favorite pregnancy hip exercises)
  • work on strengthening the back of the body, specifically the upper back muscles to help counter postural changes
  • strengthen the arms- you'll be doing a lot of carrying soon!
  • engage the core muscles. Though they are stretching, they can still engage and doing so will help a lot postpartum
 

20 Minute Pregnancy Workout

Though this pregnancy workout is geared toward the second trimester, it works well as your pregnancy progresses as well.

The prenatal workout has a focus on strength. 
 
The focus is on maintaining and challenging endurance slightly, maintaining the strength of the back of body muscles, and generally staying fit,

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.

Equipment You Need

This prenatal workout calls for TRX Suspension straps. These straps are easily one of my favorite pieces of home workout gear.

For expecting women especially they're ideal because they use your own bodyweight against you but you're in control.

They're also low-impact and based on your position, you can make the exercise easier or harder. Great to scale day by day!

Lastly, they're wonderful for beginners for these exact reasons also.

However, if you don't have TRX straps, a resistance band can be used in its place!

Woman in black pants and purple shirt in her second trimester performing a TRX lunge outside

TRX Low Row10
Y-Fly10
Squat Step Outs30 seconds
Chest Press10
High Row10
Hip Thrust15
Rest as long as needed2-3 sets

Perform all exercises in order for the prescribed number of repetitions. At the end of the last exercise, rest until fully recovered and repeat for a total of 2-3 sets.

Need more support? More visuals? Just MORE? Hit up the workout page and check out the follow-along pregnancy workouts!

Notes On The Workout

For the upper body exercises make sure to maintain good core engagement and an activated plank position throughout the motion.

Remember that the closer you are to the anchor point the harder the exercise.

Take the feet hip-width apart to give you a good base of support.

The video shows the squat step outs done with a mini loop, however, it's not needed! The step outs are equally hard without it.

Though the workout doesn't specifically use pelvic floor exercises, your pelvic floor can be worked into the workout by how you're connecting your breath. Not everyone needs to contract their pelvic floor though so check with a physio before adding endless kegals and contractions.

How To Modify The Prenatal Workout

This pregnancy workout is extremely basic- which means there are lots of ways to modify it! If you don't have TRX suspension straps, use resistance bands instead for the exercises. They're still low-impact but still provide external resistance.

A few things to remember as your pregnancy progresses:

  • each day is different, adjust the prenatal workout based on how you feel that day
  • drink lots of water during the workout and make sure you have something to eat beforehand
  • take all the rest you need- this isn't a sprint
  • focus on engaging the muscles and not just going through the motions, this makes all the difference

Don't Forget To Pin This Second Trimester Prenatal Workout

Pinterest image with text: pregnant woman in black shirt and grey skirt performing a prenatal workout at home in her second trimester

Frequently Asked Questions About Pregnancy Workouts

What workouts are safe during pregnancy?

Lots of types of exercise can be safe during pregnancy. Strength training, walking, hiking, swimming, and dance are all great ways to be active while pregnant. Focus on workouts that are low-impact, stay off your back after the first trimester, and feel good for your body.

Can I do squats while pregnant?

Squats are a wonderful pregnancy exercise because while they strengthen the hips and legs, they also open up the hips and help move baby into position. Since there are so many variations, find one that feels good for the stage you're in.

How often should I do this workout?

This 20-minute pregnancy workouts can be done 2-3 times per week on non-consecutive days. Make sure you're resting between workout days and stretching as needed.

Working Out While Pregnant 

Pregnancy fitness is still very misunderstood and often overwhelming! If you need some guidance, below are a lot of resources I've put together over the past five years.

Keep in mind also that I share a lot of pregnancy-safe, full video, follow-along prenatal workouts on my YouTube channel.

These prenatal workouts are low impact, pelvic floor-supportive, require minimal equipment, and give expecting moms a great visual and the tips you need on how to perform the exercises correctly.

  • Tips to consider when staying fit in the second trimester
  • Tips for staying active in the third trimester
  • Pregnancy-safe exercises
  • Alleviating postpartum back pain
  • Why you should see a pelvic floor physio
  • Crucial postpartm exercises

Do you have a pregnancy-related question? Drop it below! We all need more SUPPORT when we're pregnant so I'm happy to help xx

Shelby aka Mama Bear

fitasamamabear

Meet Shelby – a Certified Strength & Conditioning Specialist (CSCS) and Certified Nutrition Coach (PN1) who has spent the last 10 years teaching women how to show up for their goals.

A previous smoker and fast-food junkie turned into a super fit mom of 3, her website, Fitasamamabear.com is a crucial resource for busy moms who need help making fitness and healthy living practical.

See author's posts

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Reader Interactions

Comments

  1. Jamie King

    October 23, 2017 at 4:08 pm

    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!

    Reply
    • fitasamamabear

      October 23, 2017 at 8:42 pm

      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

      Reply
  2. magen

    October 23, 2017 at 7:07 pm

    I love how doable this is. I wish I would have seen this when I was pregnant. I gained twice the recommended weight.

    Reply
    • fitasamamabear

      October 23, 2017 at 8:41 pm

      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 🙂

      Reply
  3. Jyll Hoyrup

    October 24, 2017 at 3:49 pm

    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!

    Reply
    • fitasamamabear

      October 24, 2017 at 5:02 pm

      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!

      Reply
  4. Christie Moeller

    October 24, 2017 at 4:06 pm

    WOW talk about MOM Goals! Go Girl!

    xoxo Christie
    https://www.icanstyleu.com/blog/

    Reply
    • fitasamamabear

      October 24, 2017 at 5:01 pm

      Thanks Christie!

      Reply
  5. Nadalie Bardowell

    October 24, 2017 at 10:13 pm

    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.

    Reply
    • fitasamamabear

      October 25, 2017 at 1:06 am

      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!

      Reply
    • fitasamamabear

      October 25, 2017 at 1:06 am

      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!

      Reply
  6. Andrea Florescu

    October 25, 2017 at 2:36 am

    Every pregnant woman should workout during pregnancy ??. This is a great routine

    Reply
    • fitasamamabear

      October 25, 2017 at 3:29 pm

      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!

      Reply
  7. Shell

    October 25, 2017 at 2:57 pm

    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.

    Reply
    • fitasamamabear

      October 25, 2017 at 3:28 pm

      Oh no! Bed rest is one of my biggest fears- But it's definitely worth keeping that little bundle safe!

      Reply
  8. linda

    July 25, 2018 at 12:36 am

    Fabulous! I was lucky enough to be able to exercise through all six of my pregnancies. You look great!

    Reply
    • fitasamamabear

      July 25, 2018 at 12:40 am

      Ahh good on you! It really does keep you sane- and thank you!

      Reply

Trackbacks

  1. Top Four Pieces Of At Home Workout Equipment - Fit as a Mama Bear says:
    07/26/2018 at 12:35 am

    […] TRX is the most expensive but the most useful. You can target all of your muscles with countless exercises and in different ways (strength/metabolic etc). It is one of the best investments you can make to your workout routine and it’s one of my favorite tools when it comes to pregnancy workouts! […]

    Reply
  2. Tips To Stay Fit In The Second Trimester - Fit as a Mama Bear says:
    11/28/2018 at 2:04 pm

    […] are used to so even daily tasks seem like a workout to them. That said, here’s one of my favorite second trimester workouts if you need some inspiration (video […]

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  3. Working Out Third Trimester- How To Stay Fit - Fit as a Mama Bear says:
    07/16/2019 at 12:38 pm

    […] Here is another great third trimester strength workout and below is one I filmed while 34 weeks pregnant. […]

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  4. First Trimester Of Pregnancy - What Exercises Are Safe says:
    04/03/2020 at 11:02 am

    […] to stay fit in the second trimester of pregnancy as well as the third trimester. I also have a few great workouts for when you’re feeling your […]

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Pinterest image with text: pregnant woman in black shirt and grey skirt performing a prenatal workout at home in her second trimester
Pin image with text about second trimester pregnancy workouts with a pregnant woman in a sports bra and tights holding two dumbbells with circles and text about benefits of pregnancy workouts
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Pin image with text about a second trimester pregnancy workout with an image of pregnant woman in black shirt and grey skirt performing a prenatal workout at home in her second trimester