YES, exercising during your second trimester (4-7 months) is safe and beneficial for both you and your baby! The second trimester is often called the "honeymoon phase" of pregnancy - morning sickness usually eases, energy returns, and you have more stamina. This is an excellent time to maintain or start a safe exercise routine. Always consult your doctor before starting any exercise program.
Watch: Tips to help your baby with flat head. #babyshorts #baby #newborndevelopment
For You:
For Baby:
Benefits: Strengthens legs, opens hips for delivery
How To:
Benefits: Relieves back pain, improves flexibility
How To:
Benefits: Strengthens arms and chest
How To:
Benefits: Strengthens hips and thighs
How To:
Benefits: Strengthens core, relieves back pain
How To:
Benefits: Opens ribs, improves breathing
How To:
Do:
Don't:
Stop exercising and contact doctor if:
| Avoid | Why |
|---|---|
| Lying flat on back (after 16 weeks) | Reduces blood flow to baby |
| Contact sports | Risk of injury |
| Hot yoga | Overheating risk |
| High altitude activities | Less oxygen |
| Scuba diving | Pressure changes |
| Horse riding | Fall risk |
| Skiing/skating | Fall risk |
| Heavy weight lifting | Strains body |
| Jumping exercises | High impact |
Weeks 13-16:
Weeks 17-20:
Weeks 21-24:
Weeks 25-28:
Daily Routine:
Weekly Goal:
Tips for Indian Climate:
A: Yes, exercise during a healthy pregnancy is safe and recommended by doctors worldwide! Regular moderate exercise is beneficial for both mother and baby. Show your family this article or ask your doctor to explain the benefits. Avoid only if your doctor has specifically advised bed rest due to complications.
A: Yes, but start gently! Second trimester is a good time to begin. Start with walking and gentle stretching. Gradually increase duration and intensity. Don't try to do too much too soon. Listen to your body and stop if anything feels wrong. Inform your doctor about your exercise plans.
A: Safe, moderate exercise does NOT harm the baby. In fact, it's beneficial! Exercise improves blood flow to the baby, may improve baby's heart health, and can lead to healthier birth weight. The key is: stay moderate, stay hydrated, don't overheat, and stop if you feel unwell. Always follow your doctor's guidance.
A: Weight gain depends on your pre-pregnancy BMI. Generally: normal BMI should gain 11-16 kg total, overweight should gain 7-11 kg, underweight may need 12-18 kg. Second trimester weight gain is usually about 0.5 kg per week. Exercise helps manage healthy weight gain but doesn't prevent necessary weight gain. Consult your doctor for personalized advice.
A: Some fatigue is normal, but regular exercise actually helps reduce tiredness! Start with gentle activities and see how you feel. Often, a short walk will energize you. However, if you're exhausted, rest is important too. Balance activity and rest. If fatigue is severe or sudden, inform your doctor.
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This article was reviewed by a pediatrician. Last updated: January 2025
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