Second Trimester Workout Plan: Weeks 13 through 26
Stay active during pregnancy with this FREE Second Trimester Workout Plan for weeks 13 – 26 of pregnancy! Maintain strength and muscle tone during pregnancy with these safe, guided workouts. This 2nd trimester pregnancy workout plan is designed for expecting moms who were active pre-pregnancy and looking for challenging and safe workouts.
Program Overview and Structure
Welcome to your Second Trimester Pregnancy Workout Plan! This second trimester exercise program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training. This plan is the progression of our First Trimester Workout Plan.
This 4-Week Workout Plan is designed to be repeated 2-3 times until you reach your third trimester (27 weeks) of pregnancy. It is a structured second trimester exercise program designed for week 13 through week 26 of pregnancy. Continuing the strength and low impact cardio focus while adding in more pregnancy-specific core work and accommodations for common pregnancy aches and pains.
Adapting to Your Pregnancy
The second trimester is the point in pregnancy where many women find modifications necessary to accommodate a growing belly and shifting center of gravity. These pregnancy safe exercises include options to scale each move up or down. Every day is different, and it’s okay to slow down and take extra rest as needed.
Gym Equipment Needed
- A Set of Dumbbells: Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds.
- Mini Loop Resistance Band (Optional): A great way to add intensity to low impact exercises.
Safety and Guidance
Of course, every body (and every pregnancy) is different. You should consult with your doctor or midwife if you have any questions. Listen to your body – it really does know best. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.