Second Trimester Pregnancy Exercise

For most women, experience a low-risk pregnancy, it is safe (and recommended) to exercise in the second trimester of pregnancy. 

In the EMP, our second-trimester workouts are designed to support your changing body and help you maintain strength and control throughout your entire pregnancy. 

There are thousands of ways to move, and we believe that the best type of movement is one that makes you feel good and that you enjoy doing. 

That is why we have aimed to include as many movement styles as possible in the program, just adapted for the second trimester of pregnancy. 

The EMP includes pilates, strength, cardio, yoga, mobility, barre and stretch workouts tailored for your second trimester. We also offer exercises for pelvic floor and core strength, as well as modifications for back or pelvic discomfort.

Both the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG, 2020) and the American College of Obstetricians and Gynaecologists (ACOG, 2020) recommend that pregnant women aim for around 150 minutes of moderate-intensity exercise per week. This can look like 30 minutes most days of the week, and can be broken down into shorter sessions if that feels more manageable.

For women who were regularly active before pregnancy, RANZCOG also supports the continuation of higher-intensity exercise when appropriate, provided it feels comfortable, safe, and is modified as your pregnancy progresses. This means you don’t necessarily have to scale back to only gentle movement; with the right guidance, running, interval training, or strength-based workouts can still be safe.

The second trimester often makes reaching these goals more achievable, as nausea eases and energy returns. Still, every pregnancy is unique. Some women thrive on daily movement, while others prefer every second day. The most important thing is to listen to your body:
• You should be able to hold a conversation while exercising.
• Avoid overheating or exercising to exhaustion.
• Stop if you feel pain, dizziness, unusual shortness of breath, or concerning symptoms.

At EMP, our second trimester workouts are designed to help you move with confidence, combining evidence-based guidelines with the real experiences of women who’ve been where you are now, so you can feel strong, supported, and prepared for what’s ahead.

In most cases, yes—but EMP modifies movements to match your trimester. High-impact exercises or those with a risk of falling are adapted to ensure safety for both you and your baby.

Research shows that up to 50–70% of women experience back pain in pregnancy and one in five experience pelvic girdle pain.

The good news is that the right kind of movement can actually help. Strengthening your glutes, deep core, and back muscles can reduce pain and improve stability, while gentle aerobic exercise supports circulation and eases stiffness. Many women find that targeted exercises like pelvic tilts, controlled squats, or modified side planks provide relief and make daily activities more comfortable.

That said, pain is never something to ignore. If your discomfort is sharp, persistent, or affecting how you walk, sleep, or carry out daily activities, it’s important to check in with a women’s health physiotherapist. They can assess your individual situation and guide modifications so you can keep moving safely.

The EMP includes a 6-week Pelvic Girdle Pain Safe exercise program to help you to keep moving safely with pelvic girdle pain - and to break the cycle of pain.