2nd Trimester: Pregnancy-Safe Core Exercises
Congratulations on entering your second trimester! This phase of pregnancy – often called the "golden period" – typically brings renewed energy and less nausea. However, it also introduces new considerations for your core workouts as your bump becomes bigger. Let's explore how to safely maintain and build core strength during this transformative time.
How Your Core Changes in the Second Trimester
As your uterus expands beyond your pelvis, several important changes affect your core:
Your abdominal muscles begin to stretch and separate (a normal process called diastasis recti)
Your center of gravity shifts forward
The hormone relaxin increases, causing ligaments throughout your body to become more elastic
Your posture naturally adjusts to accommodate your growing belly
The load to your spine increases
Which is why it’s not only safe to continue core work throughout pregnancy, but also quite helpful.
Why Strengthening your Core during Pregnancy Matters
Maintaining appropriate core strength during the second trimester helps:
Support your changing posture
Reduce lower back pain as your belly grows
Stabilize your pelvis as ligaments loosen
Prepare your body for the increased demands of the third trimester
Build endurance for labor and delivery, including a more efficient pushing strategy
Set the foundation for your postpartum recovery
Signs It's Time to Modify
How do you know when to adjust your core routine? Watch for these indicators:
"Doming" or "coning" – a ridge forming along the midline of your abdomen during exercises
Feeling discomfort in your abdominals
Difficulty maintaining proper form
Discomfort when lying flat on your back (which can compress major blood vessels)
Pelvic floor pressure or discomfort during movement
Any of these signs indicates it's time to modify your approach.
Second Trimester Core Exercises
Here are safe and effective exercises that accommodate your changing body while maintaining core strength:
1. Propped Ball Crunch
Start with pilate’s ball or two pillows wedged behind your mid-low back, knees bent
Gently hold onto thighs with hands as you inhale and slowly lower back towards ground
Then exhale through pursed lips as you engage deep core and crunch up, maintaining a neutral spine (keeping chest and face pointing up towards ceiling)
Use arms as little or as much as you need to while still using core for most of the work
2. Bird Dog
Begin on hands and knees
Before moving your limbs, engage your core using your first-trimester techniques
While maintaining this engagement, extend one arm forward and the opposite leg back
Keep your movements controlled and your back neutral (no sagging), keep pelvis level
Return to starting position and repeat on the opposite side
3. Sidelying Crunch
Lie on your side with knees slightly bent in front of you
Place bottom arm under your head, top hand behind head
Exhale through pursed lips and side crunch up toward the ceiling
Slowly lower back down while you inhale
Use bottom arm as little as possible, make your obliques or side core do most of the work
Switch sides
Exercises to Avoid or Modify
During the second trimester, it's best to eliminate or significantly modify:
Traditional crunches and sit-ups
Exercises that require lying flat on your back for extended periods
Movements that cause doming or coning of the abdomen
Deep twisting motions that compress the abdomen
Advanced exercises that challenge balance as your center of gravity shifts
Comprehensive Support Through OPTimize Birth
Our OPTimize Birth Course includes targeted second-trimester core exercises in our extensive exercise library. Created by our team of pelvic health physical therapists, these exercises provide:
Clear demonstrations of proper form for your changing body
Modifications specific to common second-trimester challenges
Integration of proper breathing techniques
Emphasis on functional movements that support daily activities
The Core & Pelvic Floor Foundation Series within OPTimize Birth gives you confidence to train safely as your pregnancy progresses, with expert guidance every step of the way.
Always consult with your healthcare provider before beginning a new exercise program during pregnancy.
Building on Your First Trimester Foundation
Proper core engagement techniques are more crucial now. Your foundational core connection allows you to safely progress through these second-trimester exercises, maintaining strength while respecting your body's changes.
With mindful modifications and proper technique, you can continue building functional core strength throughout your second trimester, supporting your growing baby while preparing your body for the journey ahead. Learn more about Pregnancy-Safe Core Exercise in the 3rd Trimester.
