10 Best Light Exercises for Pregnant Women in the Third Trimester

In the later stages of pregnancy, the body undergoes significant changes – the center of gravity shifts, the load on the back and legs increases, and breathing becomes more superficial. To stay in shape and prepare for childbirth, it’s important to maintain gentle physical activity. Light exercises for pregnant women in the 3rd trimester (which can be found in our app for 7 days for just 1 ruble) help improve circulation, strengthen muscles, and relieve tension without risk to the mother and baby.

However, any activities before preparing for childbirth should be discussed with a doctor. A specialist will determine which movements are safe given your condition and term.

Why it’s important to exercise in the third trimester

In the third trimester, a woman often experiences fatigue, swelling, heaviness in the legs, and a pulling sensation in the lower abdomen. Small workouts, moderate physical activity, help gently relieve these symptoms. However, it’s not about fitness in the classic sense – the focus shifts to stretching, breathing, and improving joint mobility.

Regular activity during this period:

• reduces the risk of back and lower back pain;
• helps the body prepare for the stresses of childbirth;
• improves sleep and mood;
• stimulates metabolism and prevents swelling;
• maintains body flexibility.

The main rule is no sudden movements. If discomfort, fatigue, or dizziness occurs during the activity, it is better to take a break and discuss your condition with a doctor.

General Recommendations Before Starting

Before working out, it’s important to choose comfortable clothing that does not restrict movement. The room should be warm but not stuffy, and it’s best to exercise after a light snack to avoid feeling hungry or heavy. The space should be safe, without slippery surfaces and unnecessary objects, ensuring nothing hinders movement. A calm atmosphere and pleasant music will help you concentrate and turn the workout into a pleasant self-care ritual.

It’s also important:

• not to hold your breath;
• to make smooth, calm movements;
• to monitor your well-being and pulse;
• to use a fitball or chair for support if necessary.

Even light activity in the third trimester of pregnancy can significantly improve overall well-being if practiced regularly and with self-care. Such gentle activities strengthen the body, boost mood, and reduce anxiety before childbirth. Every movement done with love and care helps a woman feel confident in her body and in harmony with her baby.

10 Easy Exercises for Pregnant Women

Below is an example of a safe routine that will improve well-being, and reduce swelling and back pain. It is suitable for most women in the late stages of pregnancy, but if there are any doubts, it is advisable to consult a doctor.

Before starting, it is important to spend a few minutes on a warm-up – gentle bends and breathing to prepare the body for exercise. All exercises should be performed calmly, without haste: movements should bring pleasure and a feeling of lightness.

If you are exercising at home, try to choose a spacious place and comfortable clothing that does not restrict the body. Proper lighting, fresh air, and calming music will help you concentrate and turn the workout into a moment of self-care.

1. Circular Shoulder Movements

This simple exercise helps relieve tension from the upper back and neck.
Sit up straight, let your arms hang down alongside your body, make several slow circular movements with your shoulders forward, then backward. Repeat 10 times in each direction.

Benefits: relaxes neck muscles, improves posture, eases breathing.

2. Gentle Back Stretch

Get on all fours, palms under your shoulders, knees under your hips. Inhale slowly while bending your back downward, exhale as you arch your back. It’s one of the best exercises for relieving lower back fatigue.

Important: avoid deep backbends, make the movements smooth and effortless.

3. Heel Raises

Stand upright, feet shoulder-width apart. Slowly rise onto your toes and lower back down. You can hold onto a wall or the back of a chair. Repeat 10–15 times.

Effect: improves blood circulation, reduces leg swelling, strengthens the calf muscles.

4. Pelvic Floor Strengthening

Sit on a fitness ball or chair with a straight back. On the inhale, tighten the pelvic floor muscles as if drawing the pelvic floor upward towards the chest, then relax. Repeat 10 times.

This exercise is important to do during pregnancy and especially before childbirth to aid in recovery afterward.

5. Side Stretch

Sitting or standing, slowly reach one arm up and lean to the side. Feel a gentle stretch along the side of your body. Repeat on the other side.

Result: improves flexibility, helps relieve tension in the rib area, and eases breathing with an enlarged belly.

6. Hip Circles on a Fitness Ball

This third trimester pregnancy exercise improves hip joint mobility. Sitting on the ball, slowly perform circular movements with your pelvis to the left and right.

Plus: enhances joint mobility, strengthens the back and pelvic muscles, promotes proper baby positioning.

7. ‘Cat’ Pose with Support on a Fitness Ball

Get on your knees in front of the ball, rest your forearms on it. As you inhale, round your back; as you exhale, gently arch without putting pressure on your belly. Repeat 8–10 times.

This exercise relieves the lower back, improves spinal mobility, and helps maintain a comfortable body position during pregnancy.

8. Half Bridge

Lie on your back, bend your knees, feet on the floor. Inhale and slowly lift your pelvis, extending forward and upward diagonally with your knees. Exhale as you lower. Move gently, without jerks.

This activity strengthens the glutes and back muscles, improves circulation in the pelvis, and prepares the body for childbirth. If it becomes difficult to lie on your back, you can perform the exercise sitting on a fitness ball.

9. Side Leg Swings

Stand by the wall, holding onto a support. Inhale and lift your leg to the side, exhale and lower it. Do 8 repetitions for each leg.

This is one of the most effective exercises in the third trimester – it strengthens the legs, improves coordination, and helps maintain balance.

10. Relaxation and Breathing

Lie on your side, place a pillow between your legs and under your belly, arms along your body. Take 5-6 deep breaths in and out, focusing on relaxing the muscles of your face and shoulders.

This session concludes the workout, these safe exercises during pregnancy relieve tension and calm breathing. It prepares the mind for childbirth, helping to maintain calmness and confidence.

How Often Can You Exercise

In the third trimester of pregnancy, the load should be moderate. Ideally, 3-4 times a week for 20-30 minutes. The main thing is not intensity, but regularity and comfort.

During workouts, listen to your body: if you feel pressure, breathlessness, back or abdomen pain, stop. During these months, the feeling of lightness after a workout is more important than the number of repetitions.

Before starting the routine, it is recommended to discuss everything with a doctor. Only they can assess the specifics of your condition and advise which exercises can be included and which should be avoided.

Post-Workout Exercises

After each activity, it is worth dedicating 3-5 minutes to stretching and breathing. Such calm movements allow the heart to return to a normal rhythm and give muscles a chance to relax. In addition, a few minutes of silence help to emotionally wrap up the workout and feel an inner balance.

Good options:

• Stretching arms upwards with a deep inhale and a gentle exhale.
• Slow shoulder circles.
• Tilting the head to the right and left to relax the neck.

These simple movements are beneficial not only during pregnancy but also postpartum, when the body is recovering and regaining tone. They gently activate the joints, improve flexibility, and boost metabolism. This approach makes returning to activity safe and natural, helping a woman feel confident and at ease every day.

What is important to remember

In the last months of pregnancy, the body is particularly sensitive, so exercises should bring pleasure, not fatigue.

1. If during the activity you feel weakness, dizziness, or heaviness in your legs, give yourself a break.
2. During this period, it’s important to listen to your body and allow yourself to slow down when needed.
3. Any movement should be aimed at support, not overcoming, as calmness is what helps preserve strength for delivery.
4. Also, avoid comparing yourself to other women: every pregnancy is unique, and what is easy for one may be too much for another. It’s better to move at your own pace, with self-love and attention to your body’s signals.

This mindfulness reduces stress and helps build trust in your own body. It is in this state that confidence and inner resources are formed, which are so necessary for a future mother.

Physical activity during pregnancy requires special attention to detail. Even simple exercises become safe only when the right conditions are created – comfort, air, and a stable body position. A few basic rules will help avoid injuries and make every workout truly beneficial.

• Avoid slippery surfaces and tight clothing.
• Breathe evenly, do not hold your breath.
• Do not perform exercises lying on your back if you are over 30 weeks.
• The room should be well-ventilated, and the temperature should be comfortable.
• Always start with a warm-up and finish with a light stretch.

If you’re unsure, you can sign up for classes at a specialized studio for pregnant women. Instructors there will select an appropriate workload and show you how to perform each movement correctly.

Where to Find Support and a Home Program

You can plan workouts independently, but it’s more convenient to use modern online platforms. On the MomsLab website, you can find trimester-based programs for pregnant women, technique instructions, nutritional recommendations, and postpartum recovery guidance.

The service helps you schedule online consultations, choose safe exercises, keep a wellness diary, and monitor body changes.
It’s the ideal solution for those who want to stay active but prioritize safety and care.

MomsLab is not just a website, but a community for expectant mothers where you can get support, ask questions to experts, and learn how to gently strengthen your health during pregnancy.

Conclusion

In the third trimester of pregnancy, physical activity helps you feel lighter, strengthens the muscles of the back and legs, improves posture, and prepares the body for childbirth.

The key is to approach exercises mindfully, paying attention to your condition. Lightness, regularity, and kindness to oneself are the best recipe for health for the expectant mother and her baby.

Even a short workout can change the mood and bring a sense of inner calm. Gradually, the body becomes more flexible and responsive, and the breathing becomes steady and confident. Such small steps not only help maintain form but also allow you to feel a connection with your own body and the future baby.