YES, the second trimester (weeks 13-28) is often the best time to exercise during pregnancy! Most women experience more energy, less nausea, and feel their best. You can continue most exercises from your first trimester while making appropriate modifications as your belly grows. Exercise during pregnancy helps with healthy weight gain (wajan control), prepares your body for delivery, and can speed up postpartum recovery.
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The "Honeymoon Period" of Pregnancy:
Benefits for You:
Benefits for Baby:
| Recommendation | Details |
|---|---|
| Duration | 150 minutes per week (30 min, 5 days) |
| Intensity | Moderate - can talk but not sing |
| Type | Mix of cardio, strength, flexibility |
| Frequency | Most days of the week |
The "Talk Test": You should be able to hold a conversation while exercising.
Important Changes from First Trimester:
| Exercise | First Trimester | Second Trimester Modification |
|---|---|---|
| Lying on back | Usually OK | Avoid after 16-20 weeks |
| Running | Usually OK | Switch to walking if uncomfortable |
| High-impact | With caution | Avoid jumping, bouncing |
| Core work | Crunches OK | Side planks, modified exercises |
| Intensity | Normal | Slightly reduce as needed |
Great for relieving tight hips as belly grows.
Relieves back pain and improves spine mobility.
Strengthens legs for labor and carrying baby.
Safe alternative to regular push-ups.
Strengthens hip stabilizers.
Relieves rib and diaphragm tension.
Essential for delivery and recovery.
Stop immediately and contact your doctor if you experience:
| Avoid | Reason |
|---|---|
| Lying flat on back | Reduces blood flow to baby |
| High-impact activities | Joint and injury risk |
| Contact sports | Risk of abdominal trauma |
| Hot yoga/hot pilates | Overheating |
| Scuba diving | Pressure changes |
| Exercises with fall risk | Balance changes |
| Sit-ups/crunches | Abdominal separation risk |
| Heavy weight lifting | Joint and muscle strain |
Beat the Heat:
Comfort Tips:
Where to Exercise:
Weeks 13-16:
Weeks 17-20:
Weeks 21-24:
Weeks 25-28:
Expert Insight: Dr. Sumitra advises: 'Growth charts are just one tool. Look at the overall trend, not individual measurements.'
A: Many exercises are safe in the second trimester: walking, swimming, prenatal yoga, stationary cycling, and modified strength training. The main thing to avoid is lying flat on your back after 16-20 weeks, high-impact activities, and anything with fall risk. Always listen to your body and consult your doctor.
A: If you were running before pregnancy and feel comfortable, you can continue in early second trimester. However, many women switch to brisk walking as their belly grows due to joint stress and balance changes. Listen to your body - if running feels uncomfortable, it's time to switch.
A: Use the "talk test" - you should be able to hold a conversation while exercising. Other warning signs: feeling too hot, dizziness, unusual pain, extreme fatigue, or any symptoms from the red flags list. It's better to do less than overdo it.
A: After 16-20 weeks, lying flat on your back can compress a major blood vessel (vena cava), reducing blood flow to you and baby. You might feel dizzy or short of breath. Instead, lie on your side or use inclined positions for exercises.
A: Yes! Prenatal yoga is excellent for flexibility, breathing, and stress relief. Choose classes specifically for pregnancy with qualified instructors. Avoid hot yoga, lying flat on back, deep twists, and any pose that feels uncomfortable.
A: Yes, you can start now, but begin gently. Start with 10-15 minute walks and gradually increase. Swimming and prenatal yoga are also excellent starting points. Don't try to get fit quickly - focus on gentle, regular movement.
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This article was reviewed by a pediatrician. Last updated: January 2025
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