Is it safe to exercise in the second trimester?

If you’re in your second trimester and starting to feel more like yourself again, you may be wondering whether it’s safe—or even helpful—to start or continue exercising.

The short answer is: Yes, in most cases, exercise during the second trimester is not only safe but highly beneficial.

In fact, gentle, consistent movement can help you feel stronger, more energetic, and better prepared for labor and recovery. Still, every pregnancy is unique—so it’s important to understand how to move safely and when to modify your routine.

Let’s walk through what’s safe, what’s not, and how to stay active with confidence during this stage of pregnancy.

Benefits of Exercising During the Second Trimester

When done safely, exercise in the second trimester can:

• Boost energy levels and reduce fatigue
• Improve posture and reduce back pain
• Support healthy weight gain
• Ease constipation and promote better digestion
• Improve sleep quality
• Help regulate blood sugar levels (especially helpful in preventing or managing gestational diabetes)
• Boost mood and reduce anxiety or depression
• Build strength and stamina to support your body during labor and postpartum recovery

Staying active also helps promote good circulation, reduce swelling, and support your overall sense of wellbeing.

Is It Safe for Everyone?

Most women can safely exercise throughout pregnancy, but some conditions may require modified or limited activity.

Always check with your doctor or midwife before beginning or continuing a fitness routine—especially if you have:

• A history of preterm labor or miscarriage
• Placenta previa or other placental concerns
• Cervical insufficiency
• A heart or lung condition
• Severe anemia
• High blood pressure or preeclampsia
• Multiple pregnancies (twins or more) with risk factors

If you’re cleared to exercise, listen to your body and move at a pace that feels right for you.

Recommended Types of Exercise in the Second Trimester

Now that your energy is (hopefully) returning and nausea is settling, the second trimester is often the ideal time to enjoy regular movement. Here are some safe and beneficial options:

Walking
A gentle, low-impact way to stay active. You can easily adjust the pace and duration based on your energy level.

Prenatal Yoga or Stretching
Improves flexibility, strengthens the pelvic floor, and supports relaxation—great preparation for labor.

Swimming or Water Aerobics
The water supports your joints and growing belly, making it one of the most comfortable forms of exercise in pregnancy.

Stationary Cycling
Provides cardiovascular benefits without the risk of falling. Avoid outdoor cycling as your balance may be off.

Strength Training with Light Weights or Resistance Bands
Helps maintain muscle tone and posture. Focus on controlled, full-body movements with good form.

Pelvic Floor Exercises (Kegels)
Strengthen the muscles that support your uterus, bladder, and bowels, and can aid in labor and recovery.

Tips for Exercising Safely in the Second Trimester

• Warm up and cool down for 5–10 minutes
• Stay hydrated before, during, and after movement
• Avoid overheating, especially in warm weather or indoor environments
• Wear supportive footwear and a comfortable sports bra
• Listen to your body—if something feels off or painful, stop
• Avoid lying flat on your back after around 20 weeks, as this can reduce blood flow to your baby
• Don’t push to exhaustion—a good rule of thumb is that you should be able to hold a conversation while exercising

You’re not training for a marathon. You’re supporting your body and your baby. Go gently.

Exercises to Avoid in the Second Trimester

• Contact sports or high-impact activities with a risk of falling (e.g., skiing, horseback riding, kickboxing)
• Activities that involve holding your breath or straining (like heavy lifting)
• Abdominal exercises like crunches or full sit-ups
• Hot yoga or any activity that raises your core body temperature too high
• High-intensity workouts unless specifically modified and cleared by your provider

Trust your body and know that rest days are just as valuable as movement days.

When to Stop and Call Your Provider

Stop exercising and seek medical advice if you experience:

• Vaginal bleeding
• Dizziness or feeling faint
• Shortness of breath before activity begins
• Chest pain or palpitations
• Severe back, pelvic, or abdominal pain
• Uterine contractions or cramping
• Fluid leaking from the vagina
• Decreased fetal movement (especially in the third trimester)

It’s always better to be cautious—there’s no harm in checking in if something doesn’t feel right.

Final Thoughts

Yes, exercise during the second trimester is generally safe—and incredibly beneficial. But the best form of exercise is the one that feels good, fits your energy levels, and respects your changing body.

You don’t need a perfect plan or a gym membership. You just need space to move, a bit of time, and the freedom to slow down or stop when needed.

You’re already doing something amazing. Let movement be a celebration of what your body can do—not just what it looks like.