second trimester leg workout feature image

Second Trimester Leg Workout

They say to never skip leg day, but what do you do when you’re pregnant? A second trimester leg workout!

I have been on the hunt for strength exercises that can help me keep up some sort of fitness without causing too much strain or stress on the bump. While having a healthy baby is my number one priority, so is remaining healthy myself and ideally not losing too much of my hard earned fitness. So, with that in mind, I have been trying to come up with a second trimester leg workout that will help me during this stage of my pregnancy.

I also want to clarify that I am a low-risk pregnancy and have spoken to my healthcare professionals who have okayed my exercise plans and routine. As someone who is used to these sorts of exercises, it is less risky for me to continue through pregnancy but you should always check with your doctor or healthcare provider, especially during pregnancy – we only want healthy babies and mamas here!

At the moment I choose to do 30 seconds of time rather than repetitions of each exercise so it is easily adaptable the bigger I get. My reps will be different but I will always doing the same amount of time which is easier to track when you change ability, and size, so here is my second trimester leg workout.

Squats – 30 seconds, 15 second rest X 5 sets

Side leg raises – 30 seconds, 15 second rest X 5 sets

Lunges – 30 seconds, 15 second rest X 5 sets

Wall sit – 30 seconds, 15 second rest X 5 sets

Donkey kicks – 30 seconds, 15 second rest X 5 sets

Calf raises – 30 seconds, 15 second rest X 5 sets

*This is always followed by 5-10 minute of stretching and foam rolling because otherwise I really feel it in the morning and you can obviously make it harder by including weights or a resistance band or you could make it easier by increasing the rest period to 30 seconds, or lowering the working time. It is all about adjusting it to suit your needs! *

One of the rules I am sticking by, although it is hard for me, is listening to my body about when to stop. I am usually one for a challenge and pushing myself but at the moment my body is already under strain growing life and what not, which means if it becomes too much, I cut it down or stop. Always listen to your body and if you don’t feel like you can do it, then don’t!The most important part is staying active and healthy throughout your pregnancy and hopefully with this second trimester leg workout it’s a great step towards that.

The most important part is staying active and healthy throughout your pregnancy and hopefully, with this second trimester leg workout, it’s a great step towards that. 

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They say never to skip leg day and now during your pregnancy you won't have to with this easily adaptable second trimester leg workout.

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Written by Charlotte

Founder at The Mummy Toolbox


  • Kathleen - Bloggers Lifestyle (#)
    March 13th, 2017

    Good stuff, Charlotte, you motivate us all.


  • Wendy | The Art of "Why Not?" (#)
    March 12th, 2017

    These are a great idea for anyone, even if you’re not pregnant. My legs need work, I’m going to print your graphic and start doing this. 🙂

  • Rachel (#)
    March 10th, 2017

    These are great exercises for anyone. Glad you got cleared by your doctor first. So many women try to push their bodies the exact same while pregnant and for some it’s doable.

  • Keren Charles (#)
    March 9th, 2017

    Oh wow. This is such motivation and the right thing to do to make sure you stay fit during your pregnancy. Thanks for the inspiration and showing that it can be done.

  • Carmen (#)
    March 8th, 2017

    This is great. You motivate me to work out more after your post. Thank you.

  • Blythe (#)
    March 8th, 2017

    Great leg routine. I know a lot of women worry about keeping up with their fitness while pregnant. You want to be able to stay healthy without over doing it.

  • Heather (#)
    March 8th, 2017

    Wow, you are such an inspiration. I did nothing close to this while I was pregnant!

  • Dawn McAlexander (#)
    March 8th, 2017

    I don’t workout at all, but this one seems simple enough and would probably help get me into the mood to start exercising regularly. That may be what I need to get motivated.

  • Sue (#)
    March 8th, 2017

    Congratulations Charlotte and you are certainly a fit yummy mummy. This leg workout would be suitable for anyone to do so I’ve shared in my #couchpotatotofabfit Facebook Group.

  • Anvita (#)
    March 7th, 2017

    It’s good to have an active lifestyle during pregnancy. Not everybody can engage in physical workout during their pregnancy so keep it up, it is a good thing

  • Belle (#)
    March 7th, 2017

    These are awesome exercises for pregnant women. I will be bookmarking this for future use as I plan to have another one in the future and will be sharing this to my soon-to-be mom friends too.

    Belle | One Awesome Momma

  • Reesa Lewandowski (#)
    March 7th, 2017

    My legs hurt so bad during my pregnancies. This would have been a great help to get them stretched up and strong.

  • Anna nuttall (#)
    March 7th, 2017

    Very nice set of exercise. I should work out more on my legs. xx

  • Amanda Love (#)
    March 7th, 2017

    It’s nice that people are promoting exercising while pregnant these days unlike before. It’s really going to help you out during labor. I’m sure a lot of women can benefit from this!

  • Jessi (#)
    March 7th, 2017

    These are great! Even for me since I am postpartum. I will have to share it with some of my pregnant friends as well.

  • Kim (#)
    March 7th, 2017

    Love this workout! I miss being pregnant. I’m going to bookmark this for my next pregnancy. Looks great!

  • HilLesha (#)
    March 7th, 2017

    These are great exercises, pregnant or not. I’m in my second trimester as well and was actually in the midst of working on my legs until my doctor advised me to make to take it easy. I’ll definitely have to keep these in mind after my pregnancy, though!

    • Charlotte (#)
      March 7th, 2017

      aww congrats! yer definitely listen to the doctor, I don’t know how long I’ll be able to do it but I am going to keep giving it a go until I can’t 🙂

  • Ana De- Jesus (#)
    March 7th, 2017

    It is fantastic that you are still keeping active during your pregnancy, something which I feel is very important to maintain fitness levels. Great workout x

  • Vicky (#)
    March 7th, 2017

    Good for you for keeping the workouts going. I don’t think I worked out once while pregnant. Must be why you look so fabulous!

  • Theresa (#)
    March 7th, 2017

    Sticking with a workout routine can be difficult for me, but you make it sound so simple! Staying organized with a set group of exercises sounds like a good way to stay focused.

  • Krystel | Disney on a Budget (#)
    March 6th, 2017

    Wow this is so admirable! I can barely convince myself to workout now and I’m not pregnant. This is super helpful, I love it!

  • Joanna @ Everyday Made Fresh (#)
    March 6th, 2017

    working out while pregnant?! whew…you go girl! i never had the energy to workout while pregnant.

  • Melissa (#)
    March 6th, 2017

    You are an inspiration to all pregnant and post-pregnant. I wish I had stayed in better shape when I was pregnant. Good luck and always listen your body.

  • Amanda (#)
    March 6th, 2017

    Wow…there’s no way you would’ve caught me doing this during my second trimester or even now, I think I’d die if I tried. More power to you mama!

  • Amanda H (#)
    March 6th, 2017

    My baby girl just turned 4 months today. I had been running before pregnancy, but go so sick I had to quit. I am now getting back into running, but looking for new exercises to do throughout the week. These will be perfect.

    Good luck on your exercises and congratulations on the pregnancy!

  • Janel Berchielli (#)
    March 6th, 2017

    I’m not even expecting and I need this workout routine. I have been slacking over here so I need to get back into the routine

  • amber (#)
    March 6th, 2017

    So good that you are sticking to your routine throughout your pregnancy! Continue to listen to your body and enjoy that baby!

  • karen (#)
    March 6th, 2017

    Always a smart idea – no matter what you’re doing – to listen to your body’s needs. It never lies. But love the workout routines you share and they are really ideal especially if preggers!

  • robin Rue (#)
    March 6th, 2017

    Good for you! I didn’t workout AT ALL when I was pregnant and now looking back – I wish that I had.

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