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What exercise is safe in the second trimester of pregnancy?

 

Learn which exercises are safe during the second trimester, how to adapt to your changing body, and how to keep moving with confidence using a physio-led second trimester pathway.

 

Start Your Second Trimester Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

Can I continue exercising safely in my second trimester of pregnancy?

 

For many women, the second trimester is a great time to resume, or begin exercise as energy levels often improve and early pregnancy symptoms such as nausea and fatigue settle.

Regular exercise during the second trimester helps support your changing body, maintain strength, reduce back and pelvic pain, improve posture, and lower the risk of pregnancy complications such as gestational diabetes (Davenport et al., 2019).

As your baby grows, it's important to adapt your workouts to suit your changing body. Focus on low to moderate-intensity exercise, strength training with good technique, mobility work, and pelvic floor exercises.

Avoid activities with a high risk of falling, contact sports, or exercises that cause pain, dizziness, or overheating. Listen to your body and modify movements as needed.

Staying active throughout the second trimester can help you feel stronger, more comfortable, and better prepared for the months ahead and birth.

See how the EMP can support your pregnancy

Can I continue exercising safely in my second trimester of pregnancy?

 

For many women, the second trimester is a great time to resume, or begin exercise as energy levels often improve and early pregnancy symptoms such as nausea and fatigue settle.

Regular exercise during the second trimester helps support your changing body, maintain strength, reduce back and pelvic pain, improve posture, and lower the risk of pregnancy complications such as gestational diabetes (Davenport et al., 2019).

As your baby grows, it's important to adapt your workouts to suit your changing body. Focus on low to moderate-intensity exercise, strength training with good technique, mobility work, and pelvic floor exercises.

Avoid activities with a high risk of falling, contact sports, or exercises that cause pain, dizziness, or overheating. Listen to your body and modify movements as needed.

Staying active throughout the second trimester can help you feel stronger, more comfortable, and better prepared for the months ahead and birth.

See how the EMP can support your pregnancy

This Page is for you if...

You’re in your second trimester

You’re in your second trimester

You’re feeling more energetic and ready to move, but your body is changing quickly.

You want to stay active safely

You want to stay active safely

You want exercises that support your growing baby while keeping you strong and comfortable.

You’re noticing new aches and pains

You’re noticing new aches and pains

Back pain, pelvic girdle pain or round ligament discomfort may be making movement more challenging.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to strengthen your body while supporting your core and pelvic floor as your bump grows.

You want to prepare for birth

You want to prepare for birth

You want to build strength, mobility and confidence now to help you prepare for labour and birth.

You want expert guidance

You want expert guidance

You want a clear plan that adapts to your changing body instead of piecing together advice from Google, YouTube or Instagram.

Watch: How to exercise safely during pregnancy

 

Staying active in early pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

Why Exercise Feels Different in the Second Trimester 

You've made it to the second trimester of your pregnancy. This is often when things start to feel 'real', as you start to feel your baby move and your belly grows (and grows!). Keep moving safely with the Empowered Motherhood second-trimester pregnancy workouts. 

pregnancy pelvic girdle pain safe exercise

Pelvic Girdle Pain

Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain. Research shows that staying active throughout pregnancy can help reduce pelvic girdle pain. Pelvic pain safe modifications include reducing single leg movements, reducing wide stance and incorporating core and glute strengthening exercises.

pregnancy pelvic girdle pain safe exercise

Pelvic Girdle Pain

Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain. Research shows that staying active throughout pregnancy can help reduce pelvic girdle pain. Pelvic pain safe modifications include reducing single leg movements, reducing wide stance and incorporating core and glute strengthening exercises.

 

Pelvic Floor Changes

You may have noticed that your pelvic floor already feels very different. From increased need to urinate to feelings of vaginal heaviness, your body is already preparing for birth.  The second trimester is the perfect time to learn techniques to support you through the rest of your pregnancy. 

 

Pelvic Floor Changes

You may have noticed that your pelvic floor already feels very different. From increased need to urinate to feelings of vaginal heaviness, your body is already preparing for birth.  The second trimester is the perfect time to learn techniques to support you through the rest of your pregnancy. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Abdominal Separation

As your pregnancy progresses, your abdominal muscles will start to thin, stretch and move further apart. This is called abdominal separation or rectus diastasis and is a natural part of pregnancy. Pregnancy-specific core exercises can help reduce the degree of separation you experience.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

How do  I exercise safely in the second trimester?

 

What is the EMP approach to the second-trimester exercise?

During the second trimester, moving your body can help you stay strong, ease common antenatal complications, and feel more connected to your pregnancy. The Empowered Motherhood Program provides physiotherapy-led, evidence-based workouts designed for this stage.

Second-trimester specific exercises in the program will help you feel strong, connected, and supported, focusing on core, pelvic floor, postural stability, and gentle strength and cardiovascular training to improve balance, reduce discomfort, and prepare your body for late pregnancy and labour.

Create your strong pregnancy

Pregnancy is an incredibly physical event and one you need to train for. In the EMP, we have included second trimester specific strength, cardio and pilates workouts to help you to reach the recommended exercise targets each week in accordance with the RANZCOG Exercise in Pregnancy Guidelines. Plus specialised workouts for pelvic girdle pain and back pain. These workouts are designed to keep you strong, mobile, and supported as your body changes throughout pregnancy.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Create your strong pregnancy

Pregnancy is an incredibly physical event and one you need to train for. In the EMP, we have included second trimester specific strength, cardio and pilates workouts to help you to reach the recommended exercise targets each week in accordance with the RANZCOG Exercise in Pregnancy Guidelines. Plus specialised workouts for pelvic girdle pain and back pain. These workouts are designed to keep you strong, mobile, and supported as your body changes throughout pregnancy.

pregnancy pelvic girdle pain safe exercise

Second Trimester Pelvic Floor and Core 

The Empowered Motherhood Pelvic Floor Program includes pelvic floor and core workouts for each trimester. In order to help reduce rectus diastasis, and incontinence and maintain pelvic floor strength and control, we focus on: 

  • Second trimester pelvic floor workouts to build strength and endurance.
  • Second-trimester core workouts that include pregnancy-safe modifications for the second trimester. 
  • Pilates and strength classes to help you integrate your pelvic floor and core into functional movements. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Express Workouts that Suit You

Only got 15 minutes? Let's move. Just 15 minutes of exercise a day can help to reduce rates of common pregnancy complications by 25%. 

  • 9 minutes of moderate-intensity exercise reduces your chance of experiencing preeclampsia by 25%. 
  • 13 minutes of moderate-intensity exercise reduces your chance of experiencing gestational hypertension by 25%.
  • 19 minutes of moderate-intensity exercise reduces your chance of experiencing symptoms of prenatal depression by 25%.
pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for safe pregnancy exercise

 

Trusted by thousands of mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

 

 

 

 

 

 

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

Full Journey Membership

Choose your commitment option. Yearly or Six Monthly. 

 

The EMP Full Journey Membership is designed to support you through every stage of pregnancy and postpartum. 

Unlike a traditional fitness subscription, we aren't here for a quick fix. The EMP follows your motherhood journey with expert-led pathways that evolve with you.

Choose the commitment option that best suits you. 

Includes:

  • Expert-led week by week programs for Pregnancy, Pelvic Pain, Birth Recovery, C-Section, Advanced Postpartum and Pelvic Floor and Core. 
  • Transition straight from pregnancy care to postpartum support once your baby arrives. 
  • Keep building strength after birth with progressive pathways that help you to move from early postnatal rehab to advanced fitness and strength. 
  • Expert education and personalised support, plus Q&A access.
  • FREE Equipment Pack (Australian residents) with Yearly Membership 
  • Free 7 Day Trial 
Start your Free Trial

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.