Quick workout for second trimester

Quick workout for second trimester
June 29, 2017 Sophie Wishart

For a total pregnancy workout during your 2nd trimester combine these pregnancy exercises with cardio for a fit pregnancy

Enjoy our exercises for pregnant women designed to fit into a busy lifestyle. These exercises will help maintain your fitness in pregnancy although ideally they should be part of a longer routine that includes some cardiovascular exercise as well. Remember to warm up and cool down and follow the instructions for your fitness level

1. Leg lift on all-fours

Pregnancy workout second trimester bum tone
Work that bottom!
On all-fours on the floor, rest on your forearms. Extend one leg out behind you in a straight line and lift it about 30 cm off the floor.
Slowly lift your extended leg, keeping your upper body still, then lower it, keeping it off the floor if you can. This should be a small, controlled movement. Really squeeze your bottom as you lift. Keep your leg high and focus on the upward squeeze.
Repeat 20 times (on each leg) and do two sets.
ALTERNATIVES
Easier: Lower squeeze
Harder: Higher squeeze followed by ten pulses and a ten-second hold at the highest point, really squeezing your bottom and your pelvic floor as well.

2. Standing narrow, bent over row (2 x 3kg weights)

Pregnancy workout second trimester arm tone
A nice toned upper back always looks good in strappy tops – really squeeze your shoulder blades together.
Hold a weight in each hand, with your arms straight down by your sides. Stand with your feet hip-width apart, then step forwards with one leg, so you have your legs apart.
Lean forwards at your waist. Raise your arms in front of you, keeping them straight.
Slowly bend your arms and squeeze your shoulder blades together as you lift your arms and squeeze your upper back. Then slowly return your arms to the starting position.
Repeat 15–20 times and do two sets.
ALTERNATIVES
Easier:
Don’t use any weights
Harder: Use heavier weights and follow your basic set with a set of wider pulls, with your arms slightly out to your sides

3. Standing ab-squeeze

Pregnancy workout second trimester core engagement
Follow these simple abdominal exercises in pregnancy. Do these squeezes as often as possible to make your core super-strong!
Stand upright with your shoulders back.
Breathe in deeply and let your chest expand, then as you exhale draw your belly button in.
Have your hands by your sides or resting on your belly. The rest of your body should be still. Hold for a couple of seconds, then breathe in as you release.
Repeat 15–20 times and do two sets.

When doing any activity when pregnant make sure you listen to your body and stop if you feel uncomfortable Always consult your doctor or midwife if you have any concerns.

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FREE Pregnancy Core & Pelvic Floor activation Workout. 

Help prepare your body for recovery after labour! 
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