Pregnancy – trimester 2, 14 weeks

Weeks 14–27: stability for hips, glutes and lower back as the centre of gravity shifts. Two strength sessions, walks and pelvic floor three days a week.

The recommendations

Swedish guidelines (FYSS, 1177) for an uncomplicated pregnancy: at least 150 minutes of moderate aerobic activity a week, strength training for the major muscle groups at least twice a week and pelvic floor training every day. If you already train hard you can continue, adapting as you go.

The week

Two strength sessions, two to three walks (cycling or swimming work too) and the pelvic floor session three days – do the contractions more days than that if you like. Everything can be done at home.

Avoid

Activities with a risk of falling or blows to the belly (riding, downhill skiing, skating, contact sports), diving, max lifts with breath-holding and exercises where the belly domes outward. Jumping and running are fine as long as the pelvic floor does not object – leakage or heaviness means lowering the intensity.

Start mid-way

You can start the program at any point in the trimester – pick the week that matches where you are, the rest is the same. Switch to the next trimester's program when you enter it.

Stop and contact care if

Bleeding, fluid loss, regular contractions, dizziness, chest pain, breathlessness at rest or reduced fetal movement. Always talk to your midwife if unsure whether training suits you.