| Day | Workout |
|---|---|
| Monday | Low Impact Cardio |
| Tuesday | Stretching |
| Wednesday | Rest Day |
| Thursday | Low Impact Full Body |
| Friday | Yoga |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Maintaining Fitness, Strength, Wellbeing
Suggested Duration: Weeks 13-26
Weekly Split: 4 active days, 3 rest days
The Second Trimester Prenatal Plan is designed for the weeks when many people feel their best during pregnancy. Energy often returns in the second trimester, making it a good time to maintain - and where comfortable, gently build - fitness. Sessions remain low impact and moderate in duration, with an added stretching day to support the postural changes that come with a growing bump.
Instructions
- Use the database to find a workout that matches the type assigned for the day.
- Set the difficulty level to 1 only.
- Always complete workouts on Level I. You are maintaining, not building - keep effort comfortable throughout.
- Avoid exercises that involve lying flat on your back, heavy lifting, jumping, deep twisting, or any movement that causes abdominal discomfort or pressure.
- As your centre of gravity shifts, be mindful of balance during standing exercises. Use a wall or chair for support where needed.
- Stay well hydrated before, during, and after every session.
On rest days, gentle walking and light stretching are always encouraged. Listen to your body - it is doing a great deal of work even on the days you do nothing.
When you reach week 27, move on to the Third Trimester Plan.
Important: Always consult your obstetrician or midwife before starting or continuing any exercise plan during pregnancy. This plan is a general guide only and is not a substitute for personalised medical advice.
