Reference
Pregnancy-Safe Exercises
Evidence-anchored pregnancy exercise guidance — what to do, what to modify, and when. Sources: ACOG, NHS, RCOG, Cochrane, Evidence-Based Birth.
Each exercise has trimester-specific modifications — what changes in the first, second, and third trimester. Open any exercise to read all three.
Cardio
Heart-rate work that scales across pregnancy — walking, swimming, cycling.
- low intensityWalkingIn your second trimester, walking remains a gentle, effective way to maintain cardiovascular health and manage energy as your body changes and your center of gravity shifts.
- moderate intensitySwimmingIn the second trimester, swimming offers a wonderful way to enjoy buoyancy, reduce joint load, and engage your whole body without overheating as your pregnancy progresses.
- moderate intensityStationary CyclingIn the second trimester, stationary cycling offers a supportive cardiovascular option, minimizing balance concerns while allowing for comfortable movement as your belly begins to grow.
- low intensityWater AerobicsIn the second trimester, water aerobics offers unique buoyancy and low-impact cardio, providing welcome relief from a growing belly and easing common discomforts like back pain and swelling.
- moderate intensityDancingIn the second trimester (weeks 14-27), dancing offers a joyful way to maintain cardiovascular health and boost mood, adapting to your shifting center of gravity with gentle modifications.
- high intensityRunningRunning in the second trimester can be a comfortable continuation for those who ran before pregnancy, with mindful adjustments for your changing body and pelvic floor health.
- high intensityHigh-Impact AerobicsIn the second trimester, continuing high-impact aerobics means carefully considering your changing body, prioritizing stability, and modifying movements to support your pelvic floor and joints.
Strength
Resistance training adapted for changing body — modify load, position, and bracing.
- moderate intensitySquatsSquats in the second trimester build lower-body strength and begin preparing your pelvis for birth, adapting to your growing belly and shifting center of gravity.
- high intensityDeadliftsIn the second trimester, deadlifts remain a powerful way to build posterior chain strength, but require mindful adjustments to form and load to support your changing body and growing belly.
- moderate intensityLungesLunges in the second trimester offer a valuable way to maintain lower body strength and balance, adapting to your shifting center of gravity as your belly grows.
- moderate intensityRowsIn your second trimester, incorporating rows can be a wonderful way to support your changing posture and build strength in your upper back, helping to counterbalance the forward shift of your growing belly.
- moderate intensityOverhead PressIn the second trimester, the overhead press continues to be a valuable exercise for upper body strength and posture, with mindful adjustments to support your growing belly and core stability.
- moderate intensityPlanksIn the second trimester, planks remain a valuable way to build core stability, shifting from a flat position to an incline as your belly grows to support your changing body.
- low intensityGlute BridgesIn the second trimester (weeks 14-27), Glute Bridges offer a gentle yet effective way to maintain posterior-chain strength and pelvic-floor awareness, adapting to your changing body with a flat spine position.
- low intensityBird DogsIn the second trimester, Bird Dogs continue to offer gentle core and spinal stability, adapting to your growing belly and shifting center of gravity with mindful form adjustments.
Mobility
Joint and spine mobility — back pain, sciatica, and SPD relief.
- low intensityCat-CowCat-Cow in the second trimester offers gentle spinal mobility and relief for changing back alignment, adapting safely to your growing belly.
- low intensityHip CirclesIn the second trimester, hip circles offer a gentle, low-impact way to enhance pelvic mobility, which can be particularly beneficial as your body begins to accommodate your growing uterus.
Flexibility
Stretching with awareness of relaxin-related joint laxity — avoid overstretching.
- low intensityPrenatal YogaIn the second trimester, prenatal yoga shifts to mindful movement, focusing on stability and gentle flexibility while accommodating a growing belly and the effects of relaxin.
- low intensityFigure-Four StretchIn the second trimester, the Figure-Four Stretch can be a gentle yet effective way to ease common sciatic nerve discomfort and enhance hip flexibility as your body continues to change.
- low intensityButterfly StretchIn the second trimester, the Butterfly Stretch offers a gentle way to open the hips and inner thighs, supporting comfort and mobility as your body continues to adapt.
Pelvic Floor
Targeted pelvic floor work — preparation for labor and postpartum recovery.
- low intensityKegelsIn the second trimester, Kegel exercises shift to support your growing uterus and prepare your pelvic floor for increasing demands, emphasizing both gentle strength and crucial release.
- low intensityPelvic TiltsIn the second trimester, pelvic tilts offer gentle relief for a growing belly and changing posture, supporting your core and pelvic floor with mindful movement.
- low intensityHappy Baby PoseIn the second trimester, Happy Baby Pose gently opens the hips and releases the pelvic floor, but requires careful modification past 20 weeks to avoid prolonged supine positioning.
Mind–Body
Breath, meditation, mindfulness — labor preparation and stress regulation.
- low intensityDiaphragmatic BreathingIn the second trimester, diaphragmatic breathing becomes a powerful tool for maintaining core connection and nervous system regulation as your body adapts to significant growth.
- low intensityMeditationIn the second trimester, meditation offers a unique opportunity to deepen your connection with your changing body and growing baby, leveraging renewed energy for calm and clarity.
This is general wellness information drawn from ACOG, NHS, RCOG, Cochrane, and Evidence-Based Birth — not medical advice. Always check with your provider before starting or modifying exercise during pregnancy. 25 exercises × 3 trimesters = 75 pages.