Congratulations! You are just about half way through your pregnancy. The second trimester is my favorite. 

In all three of my pregnancies, it brings a lot more energy and excitement once you start feeling those first little flutter kicks. 

If you have been struggling to stick with your workouts during your first trimester, that’s okay! Now is a great time to start. 

Just make sure you listen to your body and of course, always run it by your doctor before beginning any prenatal workout routine. 

Related: 20 Expert Tips For a Fit and Healthy Pregnancy

 

The Workout

This full body second trimester workout focuses on strengthening your shoulders, back and chest while incorporating full body movements that will also get your heart rate and blood flowing. 

Speaking of blood flow. Did you know studies have shown that the placentas of women who exercise during pregnancy grow faster and function better than those of who are healthy but don’t exercise. (Clapp, 2002) The increase in blood flow from exercise is very beneficial for the growth and function of the placenta. 

New studies have shown that children of mothers who exercise during pregnancy have better memories and higher scores on intelligence and language tests.

Need more motivation?

As your pregnancy progresses and your baby begins to grow more rapidly, staying active and strong becomes more important than ever to help reduce aches and pains as well as boost energy. 

Mamas who stay active during pregnancy have a lower risk of pregnancy related complications including gestational diabetes, pregnancy induced high blood pressure, and excess weight gain. They also have fewer aches and pains, more energy and quicker recoveries. 

So let’s get moving! 

For this workout, complete the number of repetitions listed for each exercise. Complete as many rounds as possible in 20 minutes. 

5 Second Trimester Exercises To Work Your Entire Body

1

Reverse Lunge Twist

1. Keeping your core engaged, take a step back into a lunge position with your right leg.

2. At the same time, slowly rotate at your core to your right side.

3. Return to standing and continue on the left side.

4. Repeat for 10 Reps

WATCH VIDEO!

2

Squat Side Crunch

1. Begin with by performing a squat while holding a dumbbell at chest height

2. As you stand, lift your right knee while brining your right elbow and knee together to perform a side crunch.

3. Return to your squat position and repeat on the left side.

4. Repeat for 20 reps (10 on each side)

WATCH VIDEO!

3

Lateral Lunge Shoulder Press

1. Begin by standing with your feet together with a dumbbell in your right hand.

2. Take a large step laterally with your left leg, keeping your foot parallel to the right foot as you place it on the ground.

4. Keep the left hip pushing back while reaching the dumbbell toward the left foot.

5. To stand, push the left foot into the ground while pulling the body back to center.

5. Step your feet back together and press the dumbbell above your head to perform a shoulder press.

6. Continue for 12 repetitions then repeat on your left side.

WATCH VIDEO!

4

Squat Press Combo

1. Begin with feet shoulder width apart. Hold a dumbbell with both hands at chest level.

2. Engage your core and perform a squat

3. As you stand, press the weight above your head keeping your elbows by your ears. Do not let them flair out.

4. At the top of the press, slowly bed your elbows and bring the weight behind your head.

5. Engage the back of your arms and bring the weight back up to above your head and slowly return to the starting position.

6. Continue for 12 repetitions

Prenatal Note- As you press the weight above your head, focus on keeping your core engaged to prevent any coning.

WATCH VIDEO!

5

Reverse Lunge Snatch

1. Begin with your feet shoulder width apart with dumbbell in your right hand.

2. Begin by taking a step back with your left leg into a lunge position.

3. Keeping your core engaged and body balanced, pass the weight through your legs and grab it with your left hand.

4. As you stand, press through the heel of your front foot and lift the weight up above your head.

5. Bring the weight back to your starting position and repeat on the opposite side.

6. Continue for 12 repetitions.

WATCH VIDEO!

These exercises are prenatal safe. However, always speak with your health care provider before your begin or continue your prenatal workout routine.

As always, I am only one email away from helping you reach your goals! Please never hesitate to reach out.