Second Trimester Pregnancy Exercise
Feel Strong.
Move Safely.
Physio-led Exercise.
Congratulations! 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 exercise for pregnancy.
Second Trimester Pregnancy Challenges
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.
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.
What is the EMP approach to the second-trimester exercise?
Second-trimester specific workouts in the Empowered Motherhood Program will help you feel strong, connected and supported.
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.
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.
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%
I am so grateful for your program as a physio myself, your guidance was amazing
— Emma Keady
I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well. "
— Brittany
Expert-led second trimester pregnancy program
In the Empowered Motherhood Program, our second-trimester pregnancy workouts help you to move safely and confidently.
Reduce Abdominal Separation
Abdominal separation is the body’s way of creating space for your baby to grow and develop. In the EMP, we help you reduce the degree and depth of abdominal separation through pregnancy-safe core exercises.
Maintain a Strong Pelvic Floor
Being pregnant places huge stress on your pelvic floor muscles. The EMP pelvic floor program will help you to maintain a strong pelvic floor with pregnancy safe exercises for each trimester.
Move Safely in Pregnancy
Feel confident that you are doing safe exercise for your exact stage of pregnancy with physio-led workouts for each trimester, including second-trimester-specific workouts.
Specialised Core and Pelvic Floor Program
Physio-led pelvic floor and core workouts, education tutorials for each stage, and stretch classes are designed to help you feel confident and connected through your entire pregnancy.
EMP is far more than just pregnancy safe workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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