Ready Back Exercise Complex for Pregnant Women in the 2nd Trimester

The second trimester of pregnancy is often called the “golden time” of carrying a baby. Morning sickness has receded, the belly doesn’t yet hinder free movement, and energy noticeably increases. However, it’s at this time that the center of gravity starts to shift, creating serious tension in the lower back. If attention isn’t paid to this, pain can become a constant companion by the third stage of carrying. There is a solution — proper physical activity — the right exercises for pregnant women. According to WHO data, regular physical activity reduces the risk of preeclampsia — high blood pressure — by ~25% and improves the condition of women at increased risk of gestational diabetes.

Special pregnancy exercises in the second trimester will not only relieve the spine but also prepare the body for the upcoming labor. We have prepared a safe and effective workout plan. This set, including exercises for pregnant women in the 2nd trimester, aims to strengthen the muscle core and improve overall well-being.

5 reasons to include exercises in your routine in the second trimester

Many women in the second trimester of pregnancy are afraid to move too much, fearing they might harm the baby. This is a mistake. If the doctor has not imposed any restrictions, hypodynamia (inactivity) is more dangerous than moderate sports and appropriate exercises during the 2nd trimester of pregnancy. During pregnancy, the body undergoes tremendous changes. The uterus grows, weight increases, and the hormonal background changes. The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate activity per week for pregnant women without complications.

By regularly doing exercises during the second trimester of pregnancy, you gain specific benefits:

• Strengthening of the back muscles. This is the framework that holds your growing belly.
• Edema prevention. Movement accelerates lymph and improves blood circulation, reducing the risk of varicose veins.
• Weight control. Extra kilograms are gained slowly, which makes postpartum recovery easier.
• Mood. Endorphins from exercise drive away fears and anxiety.

This is interesting: Moderate activity improves placental blood flow, as confirmed by Szymanski & Satin, 2012 study. 

When you can and when you can’t: contraindications and precautions

Before laying out the mat and doing exercises, you need to ensure that the workouts will be beneficial. Any exercises should be approved by a specialist. 

Don’t forget to get the right gear. Here are the basic requirements: 

• Clothing made from natural materials, supportive underwear;
• Shoes with ankle support (for walking/standing exercises);
• Room temperature, ventilation, mat/fitball of the right size.

Contraindications to exercise during the second trimester of pregnancy

There are conditions in which physical exercises should be avoided or replaced with simple breathing practices:

1. Threat of miscarriage or premature birth.
2. Placenta previa (complete or partial).
3. Multiple pregnancy.
4. Epilepsy.
5. Chronic heart and vascular diseases.
6. Endocrine pathologies.
7. Increased uterine tone accompanied by pain.
8. Bleeding or spotting.
9. Cervical insufficiency (cervical issues).
10. High blood pressure (preeclampsia).

Follow basic rules for preparing for childbirth through physical activity. The intensity of exercise during pregnancy in the second trimester should be moderate. Your heart rate should not exceed 120–130 beats per minute. A simple test: during exercise, you should be able to talk calmly without gasping for air. The room where the workout takes place should be ventilated — it’s easier and more beneficial to exercise in fresh air or with an open window.

Stop exercising if you notice the following signs of overstrain: 

• increased heart rate (>130 bpm);
• dizziness, darkening of vision;
• pulling pain in the lower abdomen;
• bloody discharge;
• increased swelling or varicose veins;
• inability to speak without shortness of breath.

Warm-up: how to properly prepare your muscles before a workout

Every routine starts with a warm-up. Muscles need to become elastic, and joints should be flexible. The warm-up takes 5–7 minutes. It is best done standing with feet shoulder-width apart.

Warm-up stages:

1. Neck. Slowly turn your head to one side and then the other. Then gently tilt your ear toward your shoulder. Avoid sharp backward head rotations.
2. Shoulders. Perform shoulder rotations backward and forward. This relieves tension in the chest area.
3. Arms. Spread your arms wide to the sides, inhale, and on the exhale, hug yourself, rounding your back. Repeat several times.

Feel the warmth spread through your body. Now the body is ready to accept the main load.

The best exercises for the back and spine relief

This routine is designed specifically for pregnant women. It is safe, performed at a gentle pace, and does not require expensive equipment. You will need a mat, a fitness ball (if available), and comfortable clothing.

1. “Cat-Cow”

This is the best exercise for relieving lower back pain and offloading the spine. It is safe at any stage of pregnancy, even in the second trimester.

• Starting position. Get on all fours. Hands directly under the shoulders, knees under the hips.
• Execution. On the inhale, gently arch your back downwards, reaching the crown of your head upwards (but do not tilt your head back too far). On the exhale, round your back like an angry cat, tucking the pelvis inward.
• Repetitions. Repeat 10–12 times. Do not arch your lower back abruptly.
• Benefits. Improves flexibility, relieves fetal pressure on the internal organs.

2. Pelvic Rotations

Helps to relax the ligaments and prepare the pelvic floor.

• Position. Standing, feet slightly wider than shoulder-width apart, hands on hips.
• Execution. Make smooth circular motions with your pelvis first in one direction, then in the other. You can slightly bend your knees.
• Nuance. The amplitude should be comfortable. Do not make sharp jerks.
• Time: 1–2 minutes.

3. Side bends

The exercise strengthens the oblique muscles and stretches the sides, giving more space for the baby.

• Position. Sitting on a fitball or chair, back straight. Try to maintain balance.
• Action. Raise your right arm up, left hand on waist or hip. Exhale and make a slight bend to the left. Feel the stretch. Return to the starting position. Switch arms.
• Repetitions. 8 times on each side.

Remember that exercises for pregnant women in the 2nd trimester should not cause discomfort. If any movement feels unpleasant, exclude it from the program.

4. Diagonal stretch

The exercise is excellent for training coordination and deep back muscles.

• Position. Stand on all fours again (support on knees and palms).
• Action. Simultaneously extend your right arm forward and your left leg back. Keep them parallel to the floor. Do not arch your lower back; keep your core slightly toned (do not suck in your stomach too much, just control it).
• Holding. Hold for 3–5 seconds. Return. Repeat for the other pair (left arm — right leg).
• Repetitions. 8–10 times.

Exercise simplification: lift only the arm or leg.

More advanced option: hold for 8 seconds.

Strength exercises for back support

The back will be relieved if the legs and glutes are strong. They take on some of the weight while walking.

1. Squats with support

Stand with your back to the wall or use a chair for support. Keep your feet wide apart, toes pointing outward. Slowly lower yourself down, spreading your knees towards your toes. No need to squat too deeply—up to a 90-degree angle or less. Do 10-12 repetitions. Tip: Knees should point towards the toes. For an easier version, hold onto a chair with your hands. This exercise also trains pelvic floor muscles. 

2. Hip abduction

Lie on your side. You can bend the bottom leg for stability. Lift the straight top leg upwards, but not too high. It’s important to feel the work in your glute, not your lower back. Repeat 10 times, then switch to the other side.

Breathing for childbirth: techniques to ease contractions

At the end of your workout, it’s essential to restore your breathing. Knowing how to breathe correctly is the key to a successful delivery. It helps manage pain during contractions and provides your baby with oxygen-rich blood. Here are some breathing exercises for pregnant women. 

Sit in a comfortable position (cross-legged or on your heels). Close your eyes. Place one hand on your chest, the other on your abdomen.

• Chest breathing: as you inhale, fill your chest with air while keeping your abdomen still.
• Diaphragmatic breathing: inhale in a way that raises your hand on your abdomen. This ensures the maximum intake of oxygen.

Take 10 deep breathing cycles. Imagine releasing tension, fears, and fatigue with each exhale. Relaxation is as important a part of the session as active movements.

Gym Alternatives: Which Activities to Choose

Not only does a mat at home help you stay in shape. There are other beneficial activities. We’ve compared them in a table so you can diversify your week.

Alternative activities include: 

• pilates for pregnant women (helps maintain correct posture, joint flexibility);
• aquaaerobics (keep an eye on the water temperature, it should be 28–30 degrees);
• breathing practices using the Lamaze method (help maintain composure during childbirth).

How often to exercise: recommendations and schedule

Experts recommend exercising regularly in the second trimester of pregnancy, but without overzealousness. The optimal mode is 3–4 times a week. The duration of the workout should be 20–30 minutes (plus warm-up). The best time for training is 1–1.5 hours after a meal. If possible, alternate home exercises with outdoor walks or swimming pool visits.

Do not take long breaks. If you miss a week, you should start with a lighter load and gradually increase it. Short sessions of 10–15 minutes can be accommodated even with a busy work schedule. Listen to your body. Some days the baby might be too active, or you might feel tired due to the weather. In such moments, it’s better to skip a workout or replace it with a simple walk.

Answers to the 5 Most Common Questions About Exercise During Pregnancy

We have compiled popular questions that concern women during this delicate period.

Is it necessary to wear a support belt during exercises?

No, it’s not necessary. A support belt is recommended only in cases of discomfort during exercises, but if severe discomfort arises, it is better to refrain from exercising altogether.

Is it safe to do abdominal exercises?

Classic crunches and leg lifts while lying are prohibited. This increases intra-abdominal pressure and the risk of diastasis (abdominal muscle separation). The abdominal muscles are already under enormous stretching. They should be strengthened indirectly, through balance-holding exercises and breathing techniques.

What to do if your legs cramp?

Cramping is a common problem in the second trimester. Causes might be due to a lack of magnesium or calcium. If your calf cramps during exercise, pull the toe of your foot towards you. After training, perform a light self-massage. Be sure to inform your doctor, you may need a diet correction or vitamin intake.

Is it possible to perform Kegel exercises?

It is important to combine pelvic floor exercises with breathing. Kegel exercise alone will not have a significant effect. In our program for pregnant women, there are exercise complexes suitable for each trimester.

Nutrition as Part of Recovery

Physical activity requires energy. Your menu should include proteins (building material for the fetus), complex carbohydrates, and healthy fats. Do not eat too much before exercising—the last meal should be 1–1.5 hours before starting. Right after your session, you can eat an apple or drink some yogurt to regain strength.

Drink water! You lose moisture during sessions. Keep a bottle nearby and take a few sips every 10–15 minutes. This will prevent dehydration and improve your well-being.

Summary: Health is in Your Hands

The second trimester of pregnancy is a wonderful time to connect with your body. The exercise routine we discussed does not require extreme effort, but it yields tremendous results. A healthy back, strong legs, a good mood, and preparation for childbirth—this is what you gain in exchange for 30 minutes of your time.

On our website, you will find other useful articles. In the “Blog” section, we regularly publish medical news, product reviews for moms, and newborn care tips. An online consultation service is also available: you can submit your questions via the feedback form. Contacts for the best specialists, massage therapists, and trainers in your city are compiled in a separate directory.