November 17

Second Trimester Workout Plan (Free PDF)

By fitness

November 17, 2022




Stay energetic throughout being pregnant with this FREE Second Trimester Workout Plan for weeks 13 – 26 of being pregnant! Maintain power and muscle tone throughout being pregnant with these protected, guided exercises. This 2nd trimester being pregnant exercise plan is designed for anticipating mothers who had been energetic pre-pregnancy and searching for difficult and protected exercises.

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Download Your FREE Second Trimester Exercise Program

Download the PDF calendar for this being pregnant exercise plan for the second trimester so you possibly can simply entry your day by day exercises.

Download Plan

This second trimester train program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

Welcome to your Second Trimester Pregnancy Workout Plan!

This plan is the development of our First Trimester Workout Plan. Continuing the power and low impression cardio focus whereas including in additional pregnancy-specific core work and lodging for widespread being pregnant aches and pains.

The second trimester is the purpose in being pregnant the place many ladies discover modifications essential to accommodate a rising stomach and shifting middle of gravity.

As somebody who was power coaching 5-6 days per week previous to being pregnant, I had bother discovering being pregnant exercise movies that truly challenged me. That’s what impressed our being pregnant exercises and Free 30-Day Pregnancy Workout Plans. But we needed to customise it much more to supply exercises designed for every particular trimester of being pregnant.

Enter in the present day’s put up: a structured second trimester train program designed for week 13 by way of week 26 of being pregnant.

pregnant woman demonstrating leg day as example of second trimester workouts

I personally felt so a lot better within the second trimester in comparison with the primary (that early being pregnant nausea and fatigue is not any joke). That mentioned, each day is completely different, and it’s okay to decelerate and take additional relaxation as wanted. You do your greatest and overlook the remainder, and simply know I’m proper there with you.

This 4-Week Workout Plan is designed to be repeated 2-3 occasions till you attain your third trimester (27 weeks) of being pregnant. These being pregnant protected workout routines embody choices to scale every transfer up or down.

Of course, each physique (and each being pregnant) is completely different. You ought to seek the advice of together with your physician or midwife when you've got any questions. Listen to your physique – it actually does know greatest.

Second Trimester Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the day by day exercises require a set of dumbbells, however they will also be accomplished with body weight alone. Each exercise may have a advisable dumbbell weight, often between 8-15 kilos. As your being pregnant progresses, you could have to lower weights or drop them utterly and do workout routines with simply your body weight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. An effective way so as to add depth to low impression workout routines. These are the mini loop resistance bands I've (DISCOUNT CODE: NML).

Chair, Bench or Exercise Ball. Pregnant girls might have extra steadiness help or to step by step modify workout routines to an incline place as their stomach grows.

2. Time Requirement: 

Varies from 10-35 minutes a day, 6 days per week. 

You can at all times take extra relaxation days as wanted. And cut back to 3-4 days per week, if selecting 3-4 exercises I recommend:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts
  • And Add Walking On Rest Days

3. Fitness Level:

This is a Pregnancy-Friendly Workout Plan. The day by day exercise movies do provide train variations, modifications and choices to extend or lower the depth as wanted.

4. Cost:

FREE! No join wanted, this can be a FREE Prenatal Workout Plan.

This Pregnancy Workout Plan is for anybody who:

  • Has been cleared for train throughout being pregnant. Many girls can proceed exercising throughout being pregnant in the event that they had been energetic pre-pregnancy. I at all times advocate checking together with your physician or midwife in regards to the exercise stage that's applicable for you and your being pregnant.
  • Is trying to keep power and cardiovascular well being throughout being pregnant. 
  • Is trying to forestall or reduce the severity of pregnancy-related aches and pains by way of an exercise routine. Common being pregnant aches and pains embody: spherical ligament ache, decrease again ache, SI joint ache, sciatica nerve ache and extra.
  • Is trying to forestall or reduce the severity of diastasis recti (separation of the belly partitions) and improve transverse abdominis and pelvic ground power. 

Second Trimester Workouts FAQs

What Exercises Can I Do In The 2nd Trimester?

Strength coaching and low impression reasonable depth cardio are the most effective type of being pregnant exercises. These each help wholesome weight achieve throughout being pregnant and can assist scale back widespread being pregnant aches and pains. Many girls additionally get pleasure from prenatal yoga courses throughout being pregnant.

What Are The Benefits Of Exercising During Pregnancy?

Regular train throughout being pregnant can assist scale back backaches, enhance sleep high quality, and decrease the danger of gestational diabetes in pregnant girls (Mayo Clinic). Research signifies that an energetic being pregnant offers a lift to child’s mind and coronary heart well being as effectively (What To Expect).

What Exercises Should I Avoid In The Second Trimester?

In basic, you possibly can proceed lots of your pre-pregnancy exercises by way of the second trimester. Avoid train that will trigger belly trauma (together with contact sports activities, horseback using or ice hockey). You might have to start out modifying core workout routines extra within the second trimester: avoiding full sit-ups or double leg raises. Avoid getting ‘breathless’ throughout being pregnant exercises. It’s okay to boost your coronary heart fee, however keep in mind the ‘talk test.’ You ought to be capable of comfortably maintain a dialog with a good friend whereas exercising throughout being pregnant.

Second Trimester workouts calendar graphic

How To Download and Use This Prenatal Workout Plan

Second Trimester Workout Plan: WEEK 1

Week 1 of Second Trimester Workout Program

Day 1: 30-Minute Leg Day Workout for Women

Day 2: 25-Minute Prenatal Back and Biceps

Day 3: 35-Minute Advanced Pregnancy Workout At Home

Day 4: 8 Pregnancy Stretches for Back Pain AND/OR 10-Minute Pregnancy Abs

Day 5: 20-Minute Low Impact Strength and Cardio

Day 6: 15-Minute Low Impact Cardio Barre

Rest and Recovery Days

This plan allocates one relaxation day per week to make use of if you want, however after all, you possibly can take extra relaxation days as wanted. That would possibly appear to be doing nothing, occurring an extended stroll, or following considered one of our fashionable stretching and restoration exercises:

6 BEST Strength Workouts for the Second Trimester of Pregnancy!

Second Trimester Workout Plan: WEEK 2

Week 1 of Second Trimester Workout Program

Day 8: 10 Best Lower Body Exercises

Day 9: 25-Minute Prenatal Chest, Shoulders and Triceps

Day 10: 35-Minute Low Impact Cardio (No Repeats)

Day 11: 7 Sciatica Stretches AND/OR 10-Minute Standing Abs

Day 12: 15-Minute Pregnancy Arm Workout AND 10-Minute Pregnancy Leg Workout

Day 13: 25-Minute Prenatal Barre Workout

Rest and Recovery Days

This plan allocates one relaxation day per week to make use of if you want, however after all, you possibly can take extra relaxation days as wanted. That would possibly appear to be doing nothing, occurring an extended stroll, or following considered one of our fashionable stretching and restoration exercises:

Second Trimester Workout Plan: WEEK 3

Week 3 of Second Trimester Workout Program

Day 15: 30-Minute Leg Day Workout for Women

Day 16: 25-Minute Prenatal Back and Biceps

Day 17: 35-Minute Advanced Pregnancy Workout At Home

Day 18: 8 Pregnancy Stretches for Back Pain AND/OR 10-Minute Pregnancy Abs

Day 19: 20-Minute Low Impact Strength and Cardio

Day 20: 15-Minute Low Impact Cardio Barre

Rest and Recovery Days

This plan allocates one relaxation day per week to make use of if you want, however after all, you possibly can take extra relaxation days as wanted. That would possibly appear to be doing nothing, occurring an extended stroll, or following considered one of our fashionable stretching and restoration exercises:

Second Trimester Workout Plan: WEEK 4

Week 4 of Second Trimester Workout Program

Day 22: 10 Best Lower Body Exercises

Day 23: 25-Minute Prenatal Chest, Shoulders and Triceps

Day 24: 35-Minute Bodyweight Prenatal Workout

Day 25: 7 Sciatica Stretches AND/OR 10-Minute Standing Abs

Day 26: 15-Minute Pregnancy Arm Workout AND 10-Minute Pregnancy Leg Workout

Day 27: 25-Minute Prenatal Barre Workout

Rest and Recovery Days

This plan allocates one relaxation day per week to make use of if you want, however after all, you possibly can take extra relaxation days as wanted. That would possibly appear to be doing nothing, occurring an extended stroll, or following considered one of our fashionable stretching and restoration exercises:

Share on Pinterest: 2nd Trimester Prenatal Workout Calendar

Image of woman in her second trimester of pregnancy posing with pregnancy workout plan and program overview video screenshot

Note: earlier than starting any new train program it is best to seek the advice of together with your doctor or midwife. The info supplied with this exercise problem is meant for basic info and use; it doesn't embody particular, individualized suggestions and isn't supposed as medical recommendation. Before you start any new train program Nourish Move Love recommends that you just seek the advice of together with your doctor. Nourish Move Love primarily educates shoppers to imagine extra private duty for his or her well being by adopting a wholesome and energetic life-style.

This put up does embody affiliate hyperlinks and I earn a small fee on merchandise bought utilizing these hyperlinks. All phrases and opinions are my very own. Thank you for supporting Nourish Move Love.



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