Safe Exercises for the Second Trimester: Boost Strength & Support Natural Birth
Contents
1) Walking: The simplest daily activity
Walking improves circulation, reduces leg swelling, and helps manage weight. Aim for 20–30 minutes of brisk walking each day.
2) Prenatal Yoga: Stretching & breathing
Prenatal yoga emphasizes breathing and gentle stretches. It relaxes muscles, improves posture, reduces anxiety, and supports breathing practice for labor.
3) Swimming & water workouts: Relieve joint pressure
The buoyancy of water reduces strain on the body and joints. Swimming or gentle water walking provides a full-body workout while keeping you cool.
4) Gentle stretching: Ease tightness
Light stretches (neck, shoulders, back) improve posture and reduce discomfort from sitting too long.
5) Kegel exercises: Strengthen the pelvic floor
Kegels help strengthen pelvic floor muscles, improving pushing during delivery and reducing the risk of postpartum incontinence.
6) Precautions & activities to avoid
- Avoid high-impact exercises (running, jumping, heavy lifting).
- Avoid deep twists or movements that compress the abdomen.
- Stop immediately and consult a doctor if you feel dizzy, bleed, or experience sharp abdominal pain.
- Stay hydrated and avoid overheating.
Further Reading
References
- ACOG – Exercise During Pregnancy
- NHS – Exercise in Pregnancy
- Mayo Clinic – Pregnancy Exercise: Safe Routines
For information only; this content does not replace professional medical advice, diagnosis, or care.
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