The second trimester falls between 4 to 7 months of pregnancy. You will notice some physical changes like a baby bump during this time. Therefore, keeping yourself in the best shape during this period is essential for you and your baby's health.

Exercising is one of the best ways to maintain fitness during pregnancy. Doing exercises will assist you in gaining proper weight and make you ready to endure the rigours of giving birth. So, go through this article to learn about the exercises to do in the second trimester of pregnancy.

Exercises and activities during the second trimester of pregnancy are safe if done in moderation. Therefore, practice all these exercises in moderation and as long as you feel it will maintain the health of yours and your baby:

Note: Please consult your doctor first before starting any of the below mentioned exercises.

1. Walking

Walking is one of the simple and easy exercises to do during the second trimester. Several birthing centres suggest pregnant women to go for a walk as it decreases the complications and risks during pregnancy and delivery. 

Before you start, you must ensure that you wear comfortable shoes that provide an optimum grip and support while walking. You do not have to walk intensely, instead, a stroll in the park or leisurely walk is sufficient to keep yourself healthy.

How to Do?

• There is no special guideline on walking. However, use your arms while walking. This will help you to develop strength and flexibility in your upper body.
• Ensure that you maintain a consistent and comfortable speed while walking.

2. Yoga

You may experience a lot of hormonal fluctuations during the second trimester, making it difficult to overcome any stress. In this regard, health experts recommend that pregnant women should do yoga.

This is because yoga helps you to maintain fitness during pregnancy and improve your emotional and mental well-being. Besides, it also increases flexibility and prevents stiffness in your body.

How to Do?

There are some yoga poses that you can do safely during your second trimester of pregnancy. These include Baddha Konasana, Balasana, Trikonasana and Uttanasana. You can consult a doctor to seek guidance on which yoga poses will be safe for you and your baby.

3. Slow Jogging

Healthcare experts recommend slow jogging only for those with a confirmed healthy pregnancy. So, first, get a regular checkup from your doctor, and if he or she has suggested you slow jogging, you can incorporate the same into your exercise schedule.

How to Do?

You should jog on a flat surface. This will help you to maintain a pace without getting exhausted.

4. Swimming

Swimming is a low-impact exercise which helps you to relax your muscles, at the same time, develops aerobic capacity and strength. You can also concentrate on some swim exercises to build strength in your core muscles without putting stress on your abdomen.

How to Do?

If you have already begun swimming at the pool, then continue doing so. You can swim 3 to 5 days a week for 30 minutes. However, if you are new to this form of exercise, you can ask your trainer or swimming coach to help you build a safe swimming routine.

5. Squats

Squats strengthen leg muscles which are necessary for maintaining a healthy pregnancy. Healthcare experts advise doing this exercise only when you do not face high-risk pregnancy and are comfortable while doing the same. 

How to Do?

• Stretch your feet widely
• Stretch your hand at the front and keep it at your shoulder level. Bend your knees and squat down at a 90-degree angle.
• Remain in this position for around 3 to 4 seconds. Stand straight again.
• Repeat this exercise as much as you feel comfortable
• Make sure you properly breathe out when you are squatting down and breath in when you are lifting yourself up

6. Running

Running is also the simplest exercise to do during the second trimester. If you have already begun running during your first trimester, you may also continue to do so in your second trimester of pregnancy.

How to Do?

You know how to run, but you must remember that your body has changed, especially since your centre of gravity has shifted. This implies you should be careful enough not to fall while running. Run on flat running tracks or a treadmill with safety bars.

7. Stationary Cycling

Exercising on stationary bikes is one of the suitable ways to strengthen muscles. This is because, during your second trimester, your baby bump starts growing. This is when you should not put stress on your abdomen. Therefore, you can opt for stationary cycling as long as you feel comfortable and no risk factors are associated with your pregnancy. 

How to Do?

• First, you must adjust the position of the saddle and raise the handlebars
• Sit upright and avoid leaning forward.
• Keep your weight evenly distributed between your body and hands and continue with the exercise.
• In terms of intensity or repetitions, consult your gym instructor beforehand.

8. Hip Flexor Stretch

Hip flexors are the muscles above your thighs that help you bend at the waist and lift your knees. 

How to Do?

• Bend your right knee and keep your left foot in front, making a right angle.
• Next, keep your left hand on your left thigh and make sure your trunk stays tall.
• Keep your back upright, lean forward, and keep your body weight on the front leg. This way, you will feel a stretch in your right thigh.
• Hold this position for 30 seconds, then repeat this on another leg.

9. Mermaid Stretch

Mermaid stretch is a great form of exercise during the second trimester of pregnancy. This exercise helps to prevent stiffness in the chest, belly and hips. 

How to Do?

• Sit in a mermaid position. If you feel uncomfortable in this position, place a rolled towel under your hip.
• Lift yourself by pulling underneath your belly.
• Put your arm behind you and use your hip to lift you up
• Lift your other arm and inhale.
• Exhale while you come back down
• Repeat this three times on each side and switch.

10. Side-lying Leg Lifts

Side-lying leg lift is one of the best exercises to do in the second trimester of pregnancy. The reason behind this is that it reduces hip and back pain. You can also do this exercise during postpartum. 

How to Do?

• Lie down on your mat and relax your neck and head
• You should bend your bottom knees and keep your top leg outside.
• Keep your hips stacked. Lightly lift yourself through your deep core and pelvic floor and reach up to your heels.
• Control your movement while lifting yourself up and down 
• Repeat this exercise 10 to 12 times and after that, shift the side.

Exercising during the second trimester of pregnancy has health benefits. However, at the same time, there are certain exercises and physical activities that you must avoid during the second trimester of your pregnancy, and they are listed below:

• Holding breath while exercising
• Avoid sports like mountain biking, bungee jumping, horseback riding, basketball or soccer that involve a high risk of causing abdominal injuries or falling.
• Don't do physical exercises such as jumping and changing sides, which gives sudden jerks.
• Strictly avoid the Bikram yoga pose as it increases the body temperature. It may cause trouble for your baby or lead you to feel dehydrated.
• Do not do exercises that require deep knee bending, straight-leg toe touches and raising double legs.
• Bouncing while doing stretching
• Avoid doing exercises that require you to lie down on your back beyond three minutes.
• Stop doing intense exercises followed by inactivity for a long duration.
• Exercise in humid and hot weather
• Scuba diving
• Avoid boot camps which involve pushing tyres, using ropes, etc.
• Stop lifting heavy weights and avoid cross-fits that have high-intensity exercises and other physical activities.
• Skip marathon running, climbing stairs and high-altitude training.
• Do not attempt exercises that require you to lie on your stomach.
• Do not do exercises that make you stand still for a long period. 

Here are the following things you must avoid while exercising during your second trimester of pregnancy:

• Avoid doing yoga poses where there are chances of falling, for example, the tree pose and warrior pose. To avoid such a scenario, you can take help from a partner to support you.
• Avoid twisting your abdomen while doing yoga.
• Do not try to do any inverted pose if you are uncomfortable.
• Avoid exercising beyond your limits. Therefore, limit exercising to 30 minutes 3 to 5 days a week.

Follow some of the essential safety tips while doing exercises in your second trimester of the pregnancy:

• Keep a sipper water bottle with you to stay hydrated while exercising.
• If required, rest in between your exercises. It is completely fine if you rest for an hour in your 30 minutes exercise routine.
• Keep snacks ready as you will be hungry as soon as you finish exercising.
• Stop doing exercises if you experience vaginal discharge or abdominal pain.
• Consume a healthy diet to get energy for doing such physical activities
• Perform light exercises, especially the ones that do not elevate your heart rate.
• If you have complications in your pregnancy and your gynaecologist has not permitted you to exercise, then listen to the expert and refrain from exercising.
• If you have a medical history of asthma, heart disease or diabetes, consult your gynaecologist before doing any exercises, as such medical conditions can cause pregnancy-related health complications.

Hopefully, this guide about exercises to do in the second trimester of pregnancy has been helpful for you. Note that you should consult your gynaecologist before starting any exercises to avoid any health complications during this period.

Besides, if you do not have any complications but are experiencing unexpected pain while doing these exercises, stop and seek medical attention immediately.