Ab exercises for pregnancy in the 2nd trimester can feel like a bit of a minefield. You’re not in the early, anything-goes phase anymore, and you’re not quite in the final stretch either. Your belly’s growing, your balance is shifting, and suddenly the core workouts you used to breeze through either feel way too easy or flat-out unsafe.
This post breaks down what ab exercises for pregnancy in the 2nd trimester actually work, what’s safe, what’s smart, and what you should skip without guilt.
Can You Exercise During the 2nd Trimester?
Yes, absolutely. You should be exercising during the 2nd trimester, and honestly, throughout your entire pregnancy if there are no medical complications.
Movement keeps your energy up, supports better sleep, and can make recovery after birth easier.
How much you do depends on where you’re coming from. If you were already active before getting pregnant, you’ve got more flexibility. You can keep your workouts going (with some modifications), and you might even be able to maintain a consistent routine in the 2nd trimester. You can stick to 20-30 minutes most days of the week if that’s what your body’s used to.
But if you’re new to exercise? Start small… Seriously small. The 2nd trimester is often when energy picks up a bit compared to the first, so it’s a good time to begin.
Aim for just 5 to 10 minutes a day. That’s enough to start building a habit, develop solid form, and ease your body into moving regularly without overwhelm. Then, once you’re more comfortable and your form is solid, you can gradually bump up the time or frequency.
What Are the Benefits of Exercising During Pregnancy?
Here’s what regular exercise during pregnancy can do:
- Reduce aches and pains. Back pain, tight hips, and stiff joints are common in pregnancy. Moving your body helps keep everything aligned and mobile, which can ease the discomfort.
- Improve posture and core strength. Especially as your belly grows, your posture takes a hit. Safe core exercises support your spine, making it easier to stand, sit, and move without strain.
- Boost energy. It sounds backwards, but light exercise actually helps fight off pregnancy fatigue. A short walk or a gentle ab workout can leave you feeling more awake than a nap.
- Support better sleep. Regular movement helps your body settle into deeper, more restful sleep. And when you’re pregnant, every extra minute of sleep matters.
- Prepare for labor. Labor is physical. Building strength, endurance, and breath control during pregnancy can make a big difference when the time comes.
- Speed up recovery postpartum. Staying active during pregnancy can help you bounce back faster after birth, both physically and mentally.
Why Should You Do Ab Exercises During Pregnancy?
Your abs are more than just the front of your stomach… They’re a key part of your core. And your core stabilizes your spine, supports your posture, and helps your body move efficiently.
During pregnancy, your core takes on a lot. It’s literally holding everything up. Your growing belly, your shifting center of gravity, and all the extra pressure inside your abdomen.
A strong core can make a huge difference in how you feel. It could reduce back pain, improve balance, help with breathing, and support you during labor and delivery.
But here’s the catch. You shouldn’t just focus on crunches and targeting your abs directly. In fact, many traditional ab moves are off-limits right now.
The smart approach is to train your entire core, not just the abs. When you train your core right, your abs come along for the ride.
What Kind of Ab Exercises for Pregnancy in the 2nd Trimester to Avoid?
By the 2nd trimester, not every ab move is safe or even helpful. Here’s what to skip:
High-Intensity Ab Workouts
Now’s not the time for hardcore HIIT circuits or fast-paced core burners. These spike your heart rate too quickly and can strain your body when it’s already working overtime to support your pregnancy.
Exercises Lying Flat on Your Back
After the first trimester, lying on your back for extended periods can reduce blood flow by putting pressure on a major vein (the vena cava). This can make you feel dizzy or lightheaded and isn’t great for your baby, either.
Sit-Ups and Double Leg Lifts
These put too much pressure on your abdominal wall. As your belly grows and your abdominal muscles stretch, these movements can actually increase the risk of diastasis recti (ab separation).
Best Ab Exercises for Pregnancy in the 2nd Trimester
In the 2nd trimester, the goal is to build stability, protect your spine, and support your growing belly without putting pressure on your abdominal wall. These exercises do exactly that. Here’s how to do them safely and effectively:
Side Plank (Modified or Full)
Start on your side with your elbow under your shoulder and knees bent. Lift your hips off the ground, creating a straight line from head to knees (or feet if you’re doing the full version). Hold for 20-30 seconds, then switch sides. Keep your hips lifted and your belly gently pulled in.
Bird Dog
Start in an all-fours position. Extend your right arm forward and left leg back at the same time, keeping your hips level and core engaged. Hold for a breath, then return to start and switch sides. Do 8-10 reps per side. Go slow since the goal is control, not speed.
Knee Lift (Seated or Standing)
Sit tall in a chair or stand with support nearby. Engage your core and slowly lift one knee toward your chest, hold for a second, then lower. Alternate legs. Keep your spine straight and avoid leaning back. Aim for 10-15 reps per side.
Glute Bridge
Lie on your back with knees bent, feet flat and hip-width apart. Press into your heels to lift your hips while squeezing your glutes. Avoid arching your back, this should be a controlled lift. Hold at the top for 2-3 seconds, then lower. Do 10-12 reps. (Only do this if lying on your back still feels okay. You should skip this exercise if it causes discomfort.)
Kneeling Hip Lift
Kneel on a soft surface, knees under hips, hands on your thighs. Engage your core and slowly lower your hips back toward your heels, then return to kneeling. Keep your spine neutral throughout. This is a gentle way to work your core and hips together. Do 10-12 reps.
Bear Plank Knee Lifts
Begin in the bear position (hands under shoulders, knees under hips). Without shifting your weight, lift both knees slightly from the ground, hold for a second, and place them back down. Go for 8-10 reps per leg.
When to STOP Exercising?
Here are red flags that mean you should stop exercising immediately:
- Dizziness or feeling faint
- Shortness of breath before you even start
- Chest pain or heart palpitations
- Bleeding or fluid leaking from the vagina
- Regular, painful contractions
- A headache that doesn’t go away
- Calf pain or swelling (could signal a clot)
Also, if something just feels off, you should stop. Don’t try to push through discomfort thinking it’s “normal pregnancy pain.” It’s better to back off and reassess than risk injury or complications.
Consult with Your Doctor
Before starting any workout routine during pregnancy, it’s a good idea to check in with your doctor or the healthcare provider overseeing your pregnancy. Everybody and every pregnancy is different. What’s safe for one person might not be for another.
By consulting your doctor first, you’re making sure there are no underlying risks or complications that could be affected by exercise. It’s a simple step that gives you peace of mind and helps you build a plan that’s safe, realistic, and right for you.
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Final Thoughts
Ab exercises for pregnancy in the 2nd trimester don’t have to be confusing or intimidating. With the right approach, you can stay active, support your core, and actually feel better as your body changes. The key is working with your body, not against it. Avoid moves that put pressure on your belly, focus on deep core stability, and always prioritize good form over intensity.
