I’m now in the thick of my fourth pregnancy, and we’ve officially wrapped up the second trimester a few weeks ago. It feels like the perfect time to reflect on this stage of pregnancy as I transition into the third trimester and approach an incredible due date—Christmas Day! The second trimester truly deserves its own focus, just like the first trimester did!
EPISODE 32 | HOLISTICALLY WELL PODCAST: EXPERT SECOND TRIMESTER EXERCISE PLANNING
Whether you learn best by listening, reading, or watching, there is something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 32
🎙️ Holistically Well Podcast on Spotify | Episode 32
💻 Holistically Well Podcast on YouTube | Episode 32
Why the Second Trimester Is the “Sweet Spot”
Many call the second trimester the “sweet spot” of pregnancy—and for good reason!
- After the fatigue of the first trimester, most women feel energy returning.
- Nausea subsides!
- Your bump is noticeable, but mobility is not yet limited.
Personally, I often forget I’m pregnant during this trimester until I notice clothing fitting differently—a beautiful reminder of the growing life inside me.
If you’re planning a trip, this trimester is ideal. Around 20 weeks, energy is up, nausea is gone, and mobility is at its peak. During previous pregnancies, I’ve taken active trips to Banff, Jasper, Yellowstone, and Glacier National Parks, hiking while carrying my kids—a perfect example of the second trimester’s activity potential!
Exercise During the Second Trimester
As a pelvic floor physical therapist and mother of four, I’ve learned that movement in the second trimester is all about supporting your body and your growing baby, not chasing performance goals. Here’s what you need to know:
1. Functional Strength & Core Stability
Focus on the deep core system!
- Diaphragm
- Transverse abdominis
- Pelvic floor
- Multifidi (low back muscles)
Key exercises can include…
- Half-kneeling chops with a dumbbell or medicine ball
- Side planks with sub-rotational movement
- Farmer’s carries
- Squats and hip hinges with diaphragmatic breathing
Tip: Inhale to expand the belly, side ribs, and low back; exhale to engage the pelvic floor and deep core—a 360° “hug” around baby.
You can discover all of these and more in The Holistically Well Pregnancy Program!
Pro Tip: Pregnancy doesn’t limit your strength gains. You can gradually increase weight or resistance as long as your body feels good.
2. Glute & Hip Strength
Strong glutes and hips support your pelvis, reduce sciatica, sacroiliac joint pain, and general back discomfort. Sample exercises:
- Side-lying clam shells (regular and reverse)
- Standing hip abduction
- Single-leg Romanian deadlifts
- Lateral lunges and side-stepping with a band
These muscles are key to pelvic stability and comfort as your bump grows.
3. Mobility & Balance
Mobility is just as important as strength:
- Supports labor by helping the pelvis open efficiently
- Improves circulation and lymphatic flow
- Prevents swelling and discomfort
Top moves:
- Cat-Cow stretch (hands & knees or seated)
- Hip controlled articular rotations
- Thoracic rotations
- Rock-back hip stretches
Aim to incorporate mobility 3–4 times per week, alongside your strength training.
4. Gentle Conditioning & Aerobic Exercise
Cardiovascular activity is essential for blood volume, circulation, and stamina. Options include:
- Brisk walking (aim for 7,500–10,000 steps/day)
- Jogging (if cleared and comfortable)
- Swimming
Consistent movement lowers risks of gestational diabetes, preeclampsia, and pelvic discomfort, while improving labor endurance and postpartum recovery.
Common Second Trimester Pain & Prevention
This is often when aches and pains arise:
- Sciatica or deep buttock pain: Often linked to underactive glutes or pelvic misalignment
- Low back and sacroiliac discomfort: Preventable with proper core and hip training
Working with a pelvic floor physical therapist will help you reduce pain! Imagine reducing your risk of tearing, proactively avoiding low back pain and sciatica, minimizing urinary urgency or leakage and optimizing endurance in pregnancy… sound great, right? Well that’s what is awaiting you inside The Holistically Well Pregnancy Program.
Nutrition for the Second Trimester
Proper nourishment fuels both your body and your growing baby:
- Protein: Aim for 100+ grams/day (eggs, poultry, fish, legumes, collagen, protein powders)
- Electrolytes: Support hydration and muscle function (get a FREE sample pack on me when you order using this refer a friend link!)
- Supplementation: Consider bone broth, magnesium, and vitamin D (code DRKAYLA will save you 10% off Perfect Supplements and my favorite, Desiccated Beef Liver)
- Collagen: Another important supplement! (code DRKAYLA will save you 10% off Perfect Supplements Collagen, my favorite)
- Whole foods focus: Organ meats and mineral-rich foods are nutrient-dense options
For evidence-based guidance, Real Food for Pregnancy by Lily Nichols, RD is an excellent resource!
Real-Life Integration
Between work, managing a household, and caring for other children, pregnancy movement may need to be broken into 10–20 minute snippets throughout the day!
- Morning: Walk with toddler
- Midday: Short mobility session
- Evening: Gentle strength or yoga routine
Flexibility is key. Every pregnancy—and every day—looks different.
How the Holistically Well Pregnancy Program Can Help
If you’re looking for movement routines and guidance tailored to your second trimester, my Holistically Well Pregnancy Program provides short, flexible sessions you can do from home.
- Strength and stability training
- Core and glute-focused workouts
- Mobility and breath work
- Gentle conditioning and cardio routines
👉 Use code POD20 (Heard first on the Podcast!) for 20% off: drkaylaborchers.com/pregnancy 👈
A More Comfortable Third Trimester
The second trimester is a magical phase where energy returns, your bump is growing, and your body feels ready to move! By prioritizing functional strength, mobility, aerobic fitness, and nutrition, you can set yourself up for a more comfortable third trimester and smoother postpartum recovery.
