Your second trimester: how your body is changing and what that means for how you move
Nicola Tik
For many people, the second trimester brings a return of energy after the tiredness of the first few months. It is also when your bump becomes more visible and your body starts to shift in ways that affect how you move and feel. This article covers the structural changes happening now and how to keep active comfortably as they progress.
Your centre of gravity is shifting forward as your bump grows, and this has a knock-on effect throughout your whole body. The lower back naturally increases its curve to compensate, and the muscles around the pelvis and hips work harder as a result. Many people notice more awareness around the lower back, hips, or pelvis during this trimester, and that is a very understandable response to the load your body is managing.
The relaxin that began increasing in the first trimester continues to make ligaments more flexible. Around the pelvis in particular, this can sometimes lead to discomfort with activities like walking for long distances, climbing stairs, or movements that involve standing on one leg.
Staying active in the second trimester remains beneficial and most people are able to continue with modified versions of what they were doing before. The adaptations that help most are about load and position rather than stopping activity altogether.
Exercises lying flat on your back are generally worth phasing out from around 16 to 20 weeks, as the weight of the uterus can affect circulation in that position. Side-lying, seated, or standing variations work well as alternatives and are just as effective.
Supporting the muscles that run along your spine and around your pelvis becomes increasingly useful now. Movements that gently engage the deep abdominals and glutes help distribute the load your body is carrying more evenly. These do not need to be intense to be helpful.
As the pelvis becomes more mobile, some activities may start to feel less comfortable than they did before. Walking on uneven ground, carrying bags on one side, or sitting with asymmetric weight distribution can all increase strain on the pelvic joints. Keeping loads even, choosing supportive footwear, and taking rest breaks during longer walks are all practical steps that help.
If you are sitting for long periods, a rolled towel or small cushion at the lower back can help maintain a comfortable position as your posture adapts to your changing shape.
VIDA has pregnancy-friendly exercises suited to the second trimester that you can follow at your own pace. They are a good way to keep the muscles supporting your pelvis and back gently active.
As your posture adapts to the shifting centre of gravity, the upper back and shoulders can start to carry more tension. Gentle shoulder and thoracic mobility, keeping the chest open, and avoiding sustained forward-leaning positions where possible all help manage this. Short, regular movement breaks matter more than long sessions.