Safe Exercise in the Second Trimester — What to Keep, Modify, or Avoid

The Sweet Spot for Movement

Welcome to the middle stretch—the second trimester.

Your energy starts returning, nausea eases, and your bump is finally visible.

For many women, this is when exercise starts feeling good again.

But confusion often follows: What’s still safe? Should I modify? Can I keep lifting, spinning, or running?

Here’s the truth: pregnancy isn’t a time to stop moving—it’s a time to move smarter.

After decades of guiding women through pregnancy fitness, Dr. Bill Chun emphasizes that movement—done mindfully—reduces complications, boosts mood, and supports labor more than almost any supplement or gadget out there.

Let’s break down what you need to know to stay strong and safe through your second trimester.

1️⃣ Why Exercise Matters More Than Ever Now

By the second trimester, your cardiovascular and musculoskeletal systems are in full adaptation mode:

• Your heart is pumping up to 40% more blood.

• Your ligaments are loosening due to the hormone relaxin.

• Your center of gravity is shifting forward.

Movement helps your body integrate those changes gracefully.

Benefits of regular prenatal exercise include:

• Reduced back pain and swelling

• Improved posture and balance

• Lower risk of gestational diabetes and hypertension

• Better sleep

• Enhanced circulation and oxygen delivery

• Faster postpartum recovery

Even 20–30 minutes of daily activity makes a measurable difference.

2️⃣ The Golden Rule: Modify, Don’t Quit

You don’t need to give up your favorite exercise—just adjust how you approach it.

Focus on form, breath, and alignment, not personal records or calorie burn.

If you were active before pregnancy:
You can usually continue similar routines with adjustments for comfort and intensity.

If you’re new to exercise:
Start gently—walking, swimming, stretching, or light resistance work are perfect.

Pregnancy is not a performance; it’s preparation.

3️⃣ Safe Exercises to Keep in the Second Trimester

Here are Dr. Chun’s go-to movement categories that nearly all patients can maintain safely:

✅ Walking

Improves circulation, stabilizes blood sugar, and reduces swelling.

✅ Prenatal yoga or stretching

Supports flexibility, posture, and breathing. Choose pregnancy-specific classes.

✅ Swimming or water aerobics

Great for reducing joint pressure while staying active.

✅ Strength training

Light-to-moderate weights or resistance bands.
Focus on squats, lunges, rows, wall push-ups.

✅ Stationary cycling or elliptical

Builds endurance without impact stress.

✅ Pelvic floor + core stability work

Think modified planks, pelvic tilts, CHUN breathing, deep core engagement.

A little movement most days beats intense workouts once a week.

4️⃣ Exercises to Modify

You can still enjoy many familiar activities—just adapt positioning and intensity.

Examples:

• Running: fine for experienced runners; switch to lower impact if you feel pelvic pressure.

• Weightlifting: lighten loads, avoid breath-holding (no Valsalva).

• Pilates: great, but avoid supine exercises after 20 weeks.

• Yoga: avoid deep backbends, closed twists, inversions.

Guideline:
If you can’t talk comfortably during the exercise, you’re overdoing it.

5️⃣ Exercises to Avoid Completely

Avoid movements that increase risk of falls, pressure, or overheating:

• High-impact sports (basketball, skiing, horseback riding, contact sports)

• Lying flat on your back for long periods

• Deep abdominal crunches or sit-ups

• Hot yoga or any overheated environment

• Heavy lifting that strains breath or balance

If you feel pain, dizziness, or unusual pressure—stop.

Your body signals early; you just have to listen.

6️⃣ Understanding Your Core and Pelvic Floor

Pregnancy changes how your abdominal wall and pelvic floor support pressure.

As your uterus grows, the linea alba stretches—this is normal.

The goal isn’t to tighten your core; it’s to support it.

Try this CHUN Core Connection:
Sit or stand tall.
Inhale deeply into ribs and belly.
Exhale gently, drawing baby inward and up.
Relax completely before the next breath.

This builds awareness and reduces risk of diastasis recti.

7️⃣ The Role of Breath

Proper breathing is the most overlooked exercise modification.

Your diaphragm shifts upward during pregnancy, making breath shallower.

Learning to breathe low and wide stabilizes your spine, improves oxygen flow, and prepares you for labor.

Breathing is exercise—it’s the rhythm that connects every movement.

8️⃣ Listen to Your Body’s New Language

Second-trimester energy can tempt you to overdo it.

Tune in to cues:

If you feel lightheaded → sit, hydrate, snack
Pelvic pressure → shorten stride, avoid running
Joint pain → switch to water or cycling
Short of breath → slow pace, focus on breathing
Sharp pain → stop immediately

Your body isn’t limiting you—it’s guiding you.

9️⃣ How Exercise Affects Your Baby

Your baby benefits from your movement, too.

Moderate exercise improves placental function, oxygen delivery, and even fetal stress regulation.

Babies of active mothers tend to show steadier heart rates and smoother stress responses.

You’re not just moving for you—you’re creating rhythm for two.

🔟 The Mental and Emotional Boost

Exercise lowers cortisol, boosts serotonin, and helps with pregnancy anxiety and insomnia.

Every time you move, you send your brain one message:

“I’m capable. My body is safe.”

That matters as much as the physical benefits.

Related blog:
👉 First-Trimester Anxiety with Dr. Bill Chun 

1️⃣ When to Stop and Call Your Provider

Pause and reach out if you experience:

• Vaginal bleeding or fluid leakage

• Dizziness or fainting

• Chest pain

• Uterine contractions that don’t ease with rest

• Severe pelvic or abdominal pain

Most symptoms resolve with hydration, rest, or position changes—but always check in if unsure.

2️⃣ Building a Realistic Routine

Start with three short walks or 15-minute sessions per week.
Add gentle strength or yoga twice weekly.
Celebrate progress—not perfection.

The CHUN approach:
Center: Begin with breath.
Honor: Adjust based on energy.
Unleash: Move with intention.
Note: Reflect after movement.

This isn’t just prenatal exercise—it’s mind-body resilience training.

3️⃣ Inside Empowering Pregnancy: Movement You Can Trust

Inside Empowering Pregnancy, you’ll find:

• Trimester-specific movement guides

• CHUN movement videos

• Chat-based weekly Q&As with Dr. Chun

• Community support from other moms

Because Google can’t see your form—but your OB can guide your flow.

The Bottom Line

The second trimester is your movement window—your body feels stronger, your energy steadier.

Exercise isn’t about bouncing back; it’s about moving forward with purpose.

Walk, stretch, breathe, and stay curious.

The more connected you stay to your body, the smoother the rest of your journey will be.

Ready to Move With Confidence?

Join Empowering Pregnancy — your virtual OB guide for every trimester.

Inside, you’ll get:

• Trimester-specific guidance you can trust

• Chat-based Q&A with Dr. Bill Chun for personalized support

• Clear, practical tools for navigating symptoms and decisions

• A private community of moms to connect, share, and learn with

• CHUN Daily practices to help you stay grounded and calm

   

Because you don’t need more information — you need expert support you can rely on.