What Exercises Are Safe To Do in Pregnancy? Part 2​

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What Exercises Are Safe To Do in Pregnancy? Part 2

I get asked all the time: “What exercises are safe during pregnancy?” And while I’d love to give a quick, one-size-fits-all answer, the truth is, IT DEPENDS.

Pregnancy is different for every person. However, if you have a low-risk pregnancy with no underlying conditions or complications, the following exercises are safe and effective for keeping your body strong, flexible, and mobile.

Your body is going through some serious changes, and staying active is a great way to support all those shifts. In Trimester 2, you might feel more energetic (finally!), and it’s a prime time to incorporate safe workouts for pregnancy that target mobility, strength, and flexibility. So, if you’re feeling ready to move during Trimester 2, let’s do it!

Safe Exercises For Pregnancy in Trimester 2

Here are four exercises that’ll help you feel strong, flexible, and maybe even a little fabulous:

1. Mobility: Open Book Exercise

Mobility - Open Book

To watch the video demonstration, click the link: https://youtu.be/7oR2X7DtfoQ?si=G_4NthTvlBHufURU

You’re growing a tiny human, which means your spine is about to become the ultimate contortionist. The Open Book exercise is perfect for improving that all-important mobility in your spine and opening up those tight spots as your bump grows.

How To Do It:

  1. Lie on your side (make sure you’ve watched our video on how to do this safely) with your bottom arm folded under your head and legs straight.
  2. Place a foam roller (or a yoga block or something else that can support your leg) in front of your lower body.
  3. Bend your top leg and place your knee on the roller. It should be about in line with your hip bone. Keep your bottom leg straight.
  4. Put your top hand behind your head, elbow pointing up.
  5. Inhale as you “close” your top elbow toward your bottom elbow.
  6. Exhale as you bring the elbow up and open up your upper back.
  7. Repeat the movement as many times as needed to complete the set. Each time, try to “open” a little further on the exhale. Rotate through your upper back and keep your low back stable and in place.

What To Avoid:

  • Moving your lower body.
  • Moving your hips out of alignment.

Why it’s great: 

This exercise helps open up your chest and lower back (because, let’s face it, everything feels tight after a few months of pregnancy). It’s the flexibility boost you need without the gym-induced guilt. Plus, it keeps your spine in check and working in your favour.

2. Strength: Reverse Lunge

Strength - Lunge

To watch the video demonstration, click the link: https://youtu.be/jTAgEYKOCAA?si=pCBUB_pYOhhjDx2u

Say goodbye to knee strain and hello to strong legs and glutes. The reverse lunge is a great way to build lower body strength during pregnancy without putting unnecessary pressure on your knees or back. And who doesn’t want to keep those glutes nice and perky?

What To Do:

  1. Stand with your feet in line with your hip bones.
  2. Keeping your pelvis square, step one foot backward keeping your foot in line with your hip bone and stepping far enough so that both knees create a 90-degree angle as you drop straight down into a lunge.
  3. In a controlled manner, reverse the motion to return to standing position, and step your feet back together.
  4. Repeat until all reps are completed on one side, and then switch sides. *This exercise can also be done with dumbbells.

What To Avoid:

  • Setting your feet too wide or too narrow.
  • Stepping back too far or not far enough.
  • Shifting your hips.
  • Hyperextending your back.
  • Moving your knee too far forward over the toes.

Why it’s great:

The reverse lunge targets your glutes, hamstrings, and quads without making you feel like you’re about to collapse into a heap of exhaustion. It’s a strengthening move that’ll keep you stable and looking solid, all while your belly’s growing. Plus, it’s easier on your knees—because we’re all about comfort and mobility during pregnancy.

3. Strength: Tall-Kneeling One-Arm Overhead Press

Strength - Tall Kneeling Press

To watch the video demonstration, click the link: https://youtu.be/6m3b4MVnTpU?si=o2RqVM-ZnOH3V8FC

This one’s for the shoulders, Mama. The Tall-Kneeling One-Arm Overhead Press is great for working the shoulders and core stability while keeping your posture in check. Plus, it’s easier on the back than a traditional shoulder press, which can be tricky as your belly gets bigger.

What To Do:

  1. Get into a tall-kneeling (or half-kneeling) position. Make sure your spine is in neutral.
  2. Inhale through your nose and exhale through your mouth, lightly activating your pelvic floor and glutes.
  3. Exhale as you press one dumbbell overhead, keeping your arm close to your ear.
  4. Inhale as you reverse the motion to lower the dumbbell back down with control, keeping your elbow tucked.
  5. Complete all reps with one arm, then switch to the other side.

This exercise can also be done with a kettlebell, holding the kettlebell in the rack position.

What To Avoid:

  • Hyperextending your lower back.
  • Moving your arms away from your head.
  • Lifting or flaring your rib cage.
  • Bending to one side.

Why it’s great:

This move not only targets your shoulders but also helps with core stability during pregnancy—because we all need to keep that core strong to support the extra weight. Plus, the tall-kneeling position helps prevent excessive arching of the lower back, which is a common concern as the belly grows.

4. Flexibility: Chest Stretch

Flexibility - Chest Stretch

To watch the video demonstration, click the link: https://youtu.be/wsk8VZ7wXZc?si=eXP4zfMnttQh5C3v

Stretching is a wonderful thing to do for your body at any point in your day. It’s particularly beneficial after a workout as stretching is best done when the muscles are warm and stretching post workout can reduce the next day achy feeling (otherwise known as Delayed Onset Muscle Soreness or DOMS).

Pregnancy can alter our posture in a number of ways. Our larger breasts, breastfeeding, bottle feeding and cradling a newborn baby can all cause a tendency to hunch over, weakening our upper back muscles and tightening our chest muscles. Strengthening and stretching out our chest can help to rectify these postural changes.

As your belly expands, you might start feeling a little tightness in your chest and upper back. (Newsflash: that’s normal.) The chest stretch is a quick fix to release all that tension and open up your body.

How to Do It:

  • Stand with feet hip-width apart.
  • Raise your arms until your elbows are level with your shoulders and your forearms are perpendicular to the ground.
  • Draw your shoulder blades together to feel the stretch across your pectoral muscles.
  • For an assisted/deeper stretch you can stand with your left forearm resting on a wall.
  • Rotate your upper body away from the wall to feel the stretch across your left pectoral muscle.
  • Swap and do the same with your right side to stretch your right pectoral.
  • Hold each position for 30 seconds.

Why it’s great:

Your chest is like a trampoline during pregnancy—everything is expanding, and it’s easy to feel tight. The chest stretch helps you open up your front body, improving posture during pregnancy and keeping things flexible so you don’t feel like a stiff board.

Incorporating These Moves into Your Routine:

Now that you have the exercises, let’s turn them into a functional workout. Here’s a simple way to incorporate them into your routine:

Open Book Exercise:

2–3 sets of 10–12 reps per side

Hold each rotation for 2–3 seconds

Reverse Lunges:

3 sets of 10–12 reps per leg

Focus on controlled movements and using your glutes to power back up.

Shoulder Press:

3 sets of 10–12 reps

Use a weight that challenges you, but doesn’t make you feel like you’re about to collapse (balance, mama!).

Chest Stretch:

3 sets of 20–30 seconds

Really open your chest and feel that stretch deep in your shoulders

Why Do it?

Incorporating these exercises into your routine during Trimester 2 will help you feel like the strong, flexible, Badass Mama you are. Whether you’re working on mobility during pregnancy, building strength for pregnancy, or focusing on flexibility, these exercises will keep you in the game. Remember, always listen to your body and modify movements if needed. And if you’re ever unsure about your routine, don’t hesitate to chat with your healthcare provider or a qualified fitness professional. They’re there to help—and they’ve heard it all before.

Any questions or comments, let me know!