Welcome to the 2nd trimester and the magical boost of energy, reduced nausea, and feeling like a queen. If you aren’t feeling like that quite yet, don’t stress! For most pregnant people, this is the most enjoyable time of pregnancy as the stress and BS of first trimester fades away. At this point in pregnancy, the goal with exercise is to build strength and endurance and ultimately find activity you enjoy. Take advantage of the boosted energy and reduced nausea with these 3 strength workouts for the 2nd trimester.

Training will look different through each trimester and into postpartum. Regardless of where you’re at in pregnancy, it is important to honor your body’s need for rest, move each day and connect with your breath. Confused about how to focus your training through the 2nd trimester? Check out this post!

Things to keep in mind during second trimester

Rely on how you feel pre and post workout rather than tracking your heart rate.

Heart rate isn’t a great measurement for exertion because it varies based of people’s athletic ability. You should leave each workout feeling better than you started. If you’re completely exhausted and fried well after your workout is done, then you know you pushed too hard.

Pay attention to that bar path and load.

The bump has more than likely arrived. Accommodating your belly by moving the bar around it will affect your technique both during pregnancy and postpartum and can increase your propensity for injury! Thanks no! During this trimester, while you have more energy, you may find yourself needing to go lighter in load. This is completely normal. Hormone changes, especially the increase of relaxin, and weight gain are putting strain on your core and impact your ability to generate the same amount of power as pre-pregnancy.

Dizzy or light-headed lying down?

Exercises in a supine position (lying on your back) may become uncomfortable, with the increased anterior load of baby. If you notice you’re dizzy, lightheaded or nauseas lying on your back, shift that position to a slight incline. Incline benches are helpful here.

Watch for bulging or coning of the midline.

100% of people will experience some degree of abdominal separation (or diastases recti) by the end of pregnancy. However, you don’t want to put unnecessary strain on these core muscles. Watch for bulging along the linea alba (straight down the center of your abdomen) during movements like dead bugs, strict pull-ups, ring rows, and other moves that require effort of that abdominal musculature. If you see bulging or coning, modify the movement so it is less strenuous. For example, during dead bugs, you can shorten the range of motion or when doing ring rows you can decrease the incline of your pull.

Did you know that baby and mom start to prepare positionally for birth as early as 27 weeks? Incorporating plenty of squats and quadruped moves like bear crawls, and cat-cow can help get baby into optimal position.

3 Strength Workouts for the 2nd Trimester

These intentional and functional workouts come directly from Prenatal Power 2.0! This program comes with weekly workouts through pregnancy and into postpartum, individualized virtual coaching, nutrition support, and more.

3 Rounds

• 6 Goblet Squats
• 12 Floor Press
• 18 Windmills
• Rest 30 seconds

3 Rounds

• :20 Waiter Carry (L)
• 8 Single Leg Glute Bridge
• :20 Waiter Carry (R)
• 12 Medball Curls

AMRAP 20
as many rounds as pretty in 20 minutes

• 10 Deadlift
• :30 Squat Hold
• 10 Lunge
• :30 Suitcase Carry*

*alternate arms each round

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