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Second Trimester Workout Plan

By: Lindsey Bomgren, CPT | November 15, 2022

Stay active during pregnancy with this FREE Second Trimester Workout Plan for weeks 13 – 26 of pregnancy! Maintain strength and muscle tone during pregnancy with these safe, guided workouts. This 2nd trimester pregnancy workout plan is designed for expecting moms who were active pre-pregnancy and looking for challenging and safe workouts.

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Pregnant woman in her second trimester of pregnancy curling dumbbells

LET’S GET STARTED

Download Your FREE Second Trimester Exercise Program

Download the PDF calendar for this pregnancy workout plan for the second trimester so you can easily access your daily workouts.
Download Plan

This second trimester exercise program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

Welcome to your Second Trimester Pregnancy Workout Plan!

This plan is the progression of our First Trimester Workout Plan. Continuing the strength and low impact cardio focus while adding in more pregnancy-specific core work and accommodations for common pregnancy aches and pains.

The second trimester is the point in pregnancy where many women find modifications necessary to accommodate a growing belly and shifting center of gravity.

As someone who was strength training 5-6 days a week prior to pregnancy, I had trouble finding pregnancy workout videos that actually challenged me. That’s what inspired our pregnancy workouts and Free 30-Day Pregnancy Workout Plans. But we wanted to customize it even more to offer workouts designed for each specific trimester of pregnancy.

Enter today’s post: a structured second trimester exercise program designed for week 13 through week 26 of pregnancy.

pregnant woman demonstrating leg day as example of second trimester workouts

I personally felt so much better in the second trimester compared to the first (that early pregnancy nausea and fatigue is no joke). That said, every day is different, and it’s okay to slow down and take extra rest as needed. You do your best and forget the rest, and just know I’m right there with you.

This 4-Week Workout Plan is designed to be repeated 2-3 times until you reach your third trimester (27 weeks) of pregnancy. These pregnancy safe exercises include options to scale each move up or down.

Of course, every body (and every pregnancy) is different. You should consult with your doctor or midwife if you have any questions. Listen to your body – it really does know best.

Second Trimester Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. A great way to add intensity to low impact exercises. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Chair, Bench or Exercise Ball. Pregnant women may need additional balance support or to gradually modify exercises to an incline position as their belly grows.

2. Time Requirement: 

Varies from 10-35 minutes a day, 6 days per week. 

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts
  • And Add Walking On Rest Days

3. Fitness Level:

This is a Pregnancy-Friendly Workout Plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.

4. Cost:

FREE! No sign up needed, this is a FREE Prenatal Workout Plan.

This Pregnancy Workout Plan is for anyone who:

  • Has been cleared for exercise during pregnancy. Many women can continue exercising during pregnancy if they were active pre-pregnancy. I always recommend checking with your doctor or midwife about the activity level that is appropriate for you and your pregnancy.
  • Is looking to maintain strength and cardiovascular health during pregnancy. 
  • Is looking to prevent or lessen the severity of pregnancy-related aches and pains through an workout routine. Common pregnancy aches and pains include: round ligament pain, lower back pain, SI joint pain, sciatica nerve pain and more.
  • Is looking to prevent or lessen the severity of diastasis recti (separation of the abdominal walls) and increase transverse abdominis and pelvic floor strength. 

Second Trimester Workouts FAQs

What Exercises Can I Do In The 2nd Trimester?

Strength training and low impact moderate intensity cardio are the best form of pregnancy workouts. These both support healthy weight gain during pregnancy and can help reduce common pregnancy aches and pains. Many women also enjoy prenatal yoga classes during pregnancy.

What Are The Benefits Of Exercising During Pregnancy?

Regular exercise during pregnancy can help reduce backaches, improve sleep quality, and lower the risk of gestational diabetes in pregnant women (Mayo Clinic). Research indicates that an active pregnancy provides a boost to baby’s brain and heart health as well (What To Expect).

What Exercises Should I Avoid In The Second Trimester?

In general, you can continue many of your pre-pregnancy workouts through the second trimester. Avoid exercise that may cause abdominal trauma (including contact sports, horseback riding or ice hockey). You may need to start modifying core exercises more in the second trimester: avoiding full sit-ups or double leg raises. Avoid getting ‘breathless’ during pregnancy workouts. It’s ok to raise your heart rate, but remember the ‘talk test.’ You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.

What Are Your Favorite Fit Pregnancy Products?

From the maternity leggings I lived in to my go-to nursing sports bra — you can find all of my favorite fit pregnancy products in this post. And I’ve compiled all of our pregnancy resources on this page.

Second Trimester workouts calendar graphic

How To Download and Use This Prenatal Workout Plan

  1. Download the Second Trimester Pregnancy Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Second Trimester Pregnancy Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
pregnant woman performing a quad stretch

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Second Trimester Workout Plan: WEEK 1

Week 1 of Second Trimester Workout Program

Day 1: 30-Minute Leg Day Workout for Women

Day 2: 25-Minute Prenatal Back and Biceps

Day 3: 35-Minute Advanced Pregnancy Workout At Home

Day 4: 8 Pregnancy Stretches for Back Pain AND/OR 10-Minute Pregnancy Abs

Day 5: 20-Minute Low Impact Strength and Cardio

Day 6: 15-Minute Low Impact Cardio Barre

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

6 BEST Strength Workouts for the Second Trimester of Pregnancy!

Second Trimester Workout Plan: WEEK 2

Week 1 of Second Trimester Workout Program

Day 8: 10 Best Lower Body Exercises

Day 9: 25-Minute Prenatal Chest, Shoulders and Triceps

Day 10: 35-Minute Low Impact Cardio (No Repeats)

Day 11: 7 Sciatica Stretches AND/OR 10-Minute Standing Abs

Day 12: 15-Minute Pregnancy Arm Workout AND 10-Minute Pregnancy Leg Workout

Day 13: 25-Minute Prenatal Barre Workout

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

Second Trimester Workout Plan: WEEK 3

Week 3 of Second Trimester Workout Program

Day 15: 30-Minute Leg Day Workout for Women

Day 16: 25-Minute Prenatal Back and Biceps

Day 17: 35-Minute Advanced Pregnancy Workout At Home

Day 18: 8 Pregnancy Stretches for Back Pain AND/OR 10-Minute Pregnancy Abs

Day 19: 20-Minute Low Impact Strength and Cardio

Day 20: 15-Minute Low Impact Cardio Barre

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

Second Trimester Workout Plan: WEEK 4

Week 4 of Second Trimester Workout Program

Day 22: 10 Best Lower Body Exercises

Day 23: 25-Minute Prenatal Chest, Shoulders and Triceps

Day 24: 35-Minute Bodyweight Prenatal Workout

Day 25: 7 Sciatica Stretches AND/OR 10-Minute Standing Abs

Day 26: 15-Minute Pregnancy Arm Workout AND 10-Minute Pregnancy Leg Workout

Day 27: 25-Minute Prenatal Barre Workout

Rest and Recovery Days

This plan allocates one rest day a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

More Pregnancy Resources

Share on Pinterest: 2nd Trimester Prenatal Workout Calendar

Image of woman in her second trimester of pregnancy posing with pregnancy workout plan and program overview video screenshot

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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