01/12/2026
My second trimester was filled more energy, fewer waves of nausea, and a body that finally feels ready to move with a bit more purpose. As a physical therapist and the creator of my prenatal fitness program, I’ve been following the same structure I designed for my clients, adjusting each workout to match how my pregnant, hypermobile body feels day to day. The second trimester is all about rebuilding strength, supporting pelvic and spinal stability, and maintaining energy through smart, sustainable cardio.
A major focus for me has been hip and lower back mobility. With a growing belly and increased ligament laxity, these areas tend to feel tight in some spots and over-move in others. My mobility sessions help me stay balanced, opening the thoracic spine, rolling out the hips, and keeping my pelvis moving well without overstretching. These short routines keep SIJ irritation and low back tension from creeping in after long days on my feet.
Higher intensity strength training has also taken center stage again. My workouts in this trimester are moderate intensity, but they feel much more powerful compared to the first trimester when I was doing lower intesity exercise. I’m focusing on glute strength, hip stability, deep core work, and upper-body endurance to prepare for the demands of pregnancy and postpartum life. The goal isn’t lifting heavier, it’s lifting smarter, maintaining form, and supporting all the muscles that stabilize a hypermobile body.
For cardio, I’ve been switching between walking and the stair stepper. Both options give me a good cardiovascular challenge without excessive impact. Walking is great for daily movement, while the stair stepper offers a safe, steady way to elevate my heart rate. I found that running was causing too much pelvic discomfort for me personally. Some women have no problem running though there second and third trimester, it just did not feel right for me anymore. Choose what feels best for your body.
The second trimester has given me the perfect window to build strength, support my joints, and prepare my body for the months ahead, and these workouts have been the foundation of that progress.
Looking for a Prenatal program by a Physical Therapist?
Click here for my prenatal program. Check out my physical therapy and strength training services if you are interested. Don’t want to commit to sessions? Schedule a one time virtual assessment here, or just follow along for my free content on Instagram and Youtube.
