Second Trimester Pregnancy Workout Plan

Second Trimester Pregnancy Workout Plan

Beginner

3 routines

Beginner-friendly second-trimester plan emphasizing glute strength, pelvic stability, and safe core work. Focus on posture and breath; avoid breath-holding and stop if dizzy or uncomfortable.

Routines

Day 1 — Glute Activation & Core Stability

Standing and quadruped work to wake up hips and stabilize the core; finishes with gentle stretches.

Beginner

34 mins

112 Kcal

Standing Pelvic Tilt

Standing Pelvic Tilt

Standing Hip Abduction (bent knee)

Standing Hip Abduction (bent knee)

Standing Hip Extension (bent knee)

Standing Hip Extension (bent knee)

Sit Squat

Sit Squat

Bird Dog

Bird Dog

Side Lying Clam

Side Lying Clam

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Seated Glute Stretch

Seated Glute Stretch

Day 2 — Posterior Chain & Balance

Hip hinge, knee-friendly squats, and side-lying work to build strong, stable glutes.

Beginner

36 mins

119 Kcal

Bodyweight Good Morning

Bodyweight Good Morning

Bodyweight Wall Squat

Bodyweight Wall Squat

Bent Leg Kickback (kneeling)

Bent Leg Kickback (kneeling)

Kneeling Straight Leg Kickback

Kneeling Straight Leg Kickback

Standing Hip Circle

Standing Hip Circle

Side Lying Leg Raise

Side Lying Leg Raise

Standing Hip Abduction

Standing Hip Abduction

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Seated Groin Stretch

Seated Groin Stretch

Day 3 — Strength & Gentle Core Flow

Bias toward glute strength with safe core work and posture resets.

Beginner

37 mins

131 Kcal

Sit Squat

Sit Squat

Standing Hip Abduction (bent knee)

Standing Hip Abduction (bent knee)

Bent Leg Kickback (kneeling)

Bent Leg Kickback (kneeling)

Hip Clam Shell

Hip Clam Shell

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

Bird Dog

Bird Dog

Glute Bridge March

Glute Bridge March

Standing Pelvic Tilt

Standing Pelvic Tilt

Seated Glute Stretch

Seated Glute Stretch

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