Exercises in the 3rd Trimester – How to Prepare for Childbirth While Staying in Great Shape

Physical exercises to keep the body toned should ideally be a regular way to maintain health and well-being for women of different ages and in various conditions. Pregnancy does not prohibit such a lifestyle; on the contrary, it is a period in which appropriate sports activities are undoubtedly beneficial for several reasons. First and foremost, muscle training helps prevent the cumulative kilograms from causing significant discomfort, especially in the later stages.

Exercises in the 3rd trimester, as well as towards the end of the 2nd, are most beneficial for the chest muscles, back, and legs, which take on the greatest load. However, it is important to remember that upon becoming pregnant, a woman should not perform any movements, in both the literal and figurative sense, without consulting with a doctor and under their supervision.

Activities and Benefits of Exercise in the 3rd Trimester

Exercises that were started before pregnancy and continued through the first two trimesters should not be stopped in the 3rd trimester, even though it becomes difficult to move due to the growing belly. During this time, the focus should shift to specific muscle groups and special attention should be given to breathing exercises. Gentle exercises aimed at strengthening back and abdominal muscles before childbirth are recommended. Physical exercises support immunity and improve circulation. 

Outdoor activities enrich the body with oxygen and train the lungs. A strengthened core can help prevent abdominal muscle diastasis. Moreover, physical exercises in the third trimester can reduce the risk of stretch marks by preventing excess weight gain. A fit body recovers its shape more quickly after childbirth, restoring both external appearance and internal systems. Preparing it for the approaching birth is the main purpose of exercise during this period.

The Benefits of Morning Exercises

To restore energy after a night and replenish your energy reserve, it is better and healthier to rejuvenate yourself with a simple morning exercise routine than to drink a cup of coffee. It should not be too vigorous or exhausting. Pregnant women in late stages can stay active, ensure excellent well-being, and feel energized all day by doing morning exercises at home. 

Additionally, morning exercises undoubtedly provide benefits:

• improving overall physical condition;
• maintaining a good mood;
• helping to reduce swelling and normalize blood pressure;
• relieving back strain;
• contributing to maintaining a normal weight.

Appropriate levels of exercise will benefit those who maintained physical activity during previous trimesters; it will be easier for them, as well as for others who were not particularly active in exercising.

Contraindications for exercise in the 3rd trimester

As with all matters concerning a future mother’s health, the final say on whether exercises can be performed in the third trimester and what kind they might be belongs to the doctor. Generally, the doctor has no objections to exercise if the pregnancy is progressing normally. However, it is absolutely contraindicated to engage in gymnastics if there is a history of uterine hypertonus, the presence of serious chronic diseases, the threat of pregnancy termination, or polyhydramnios.

Reasons to refrain from exercising in the third trimester include dizziness, a sudden deterioration in general well-being during workouts, nausea, and sharp lower back pain. These symptoms signal the need to immediately stop the exercise routine and urgently consult a specialist. It is advisable to exclude weights and dumbbells from the exercise program and try to avoid stretching since tendons and ligaments are at risk of tears and strains due to maximum softening.

Which exercises should be avoided

Besides strength training involving various accessories that add weight to physical exercises, pregnant women in the third trimester should exclude any abdominal loads from their workouts, only lightly working the oblique abdominal muscles. Lifting any weights is strictly prohibited. Even those with extensive exercise experience before pregnancy and in previous trimesters must avoid high-intensity workouts during the third trimester – any excessive strain is forbidden. 

Additionally, exercises involving sudden movements, jerks, running, and jumping are absolutely prohibited. Women should remember that such exercises can lead to premature labor. One should not overdo it with stretching exercises – in the third trimester, exercises should be performed in the gentlest possible manner.

What workouts are permissible

When pregnancy has reached the 3rd trimester, the options for activities that an expectant mother can engage in include the following types of workouts, each of which offers its own health benefits for the pregnant woman:

• Yoga — without practicing heavy asanas, sessions will provide necessary relaxation, and basic simple elements will prepare ligaments and muscles for childbirth.
• Aqua aerobics — combining the pleasant with the beneficial, where activity does not overload the spine and is conducted under the supervision of a trainer.
• Breathing exercises combined with simple asanas from yoga — will enrich the blood with oxygen, ease the birthing process, and calm the nervous system.
• Pilates — a program for pregnant women without excessive strain will improve blood circulation, prepare the body for childbirth, and energize.
• Kegel exercises — simple and effective methods for working the pelvic floor muscles.
• Long walks — preferably in the company of loved ones or friends.

How Much and When to Exercise in the 3rd Trimester

The first half of the day is the best time for exercising. As in any other case, follow the recommendations for exercising, which involve observing the interval before and after meals. Exercises in the 3rd trimester can begin 2 hours after eating or 1 to 1.5 hours before a meal.

Avoid prolonged exercise – the duration should not exceed 20-25 minutes. In this time frame, the expectant mother won’t get too tired, especially if making calm and smooth movements. During exercises, the pulse should not exceed 110 beats per minute. In the final weeks before delivery, it’s recommended to reduce this time by 20%. However, the best guideline during pregnancy is always how you feel. Again, the main focus of all activities is no improvisation and constant medical supervision.

Recommended Exercises for the 3rd Trimester

Choose exercises for the third trimester that will not harm the expectant mother in the final months and are most suitable for workouts by understanding the physiological processes occurring in this period in the female body. Based on this knowledge, it’s worth choosing from a sufficient number of gymnastic options, including exercises in a seated position with relaxed shoulders and a completely straight back, as well as in the ‘lying on the side’ position. 

It is possible to exercise using a fitball and perform exercises that exclude relying on the abdomen. Among the exercises for the third trimester, one can use breathing exercises and relaxing fitness elements. Exercises that include specially selected elements of perinatal yoga will become an excellent preparation for the upcoming birth.

Perinatal Yoga – Exercises for the Third Trimester

In this period, you should use asanas that seem to be specifically created for this delicate condition and combine a powerful energy charge, breath control, and smooth movements. Specialists under whose guidance such exercises will be performed in the 3rd trimester will help select the best complex, which must be reviewed and approved by the doctor managing the pregnancy. 

The list of asanas may include:

• Malasana — relieves lower back pain;
• Reclined “butterfly” — helps reduce swelling;
• Savasana — provides breath restoration and maximum relaxation;
• Cat pose — helps the baby assume the correct position for delivery;
• Viparita Dandasana — relieves lower back pain, opens the chest, strengthens stabilizing muscles;
• Vrksasana — a multifunctional asana that helps straighten the spine and makes the inner thigh muscles elastic.

Kegel Complex – Training Pelvic Floor Muscles

Kegel exercises are a routine beneficial for pregnant women at any stage. This method was initially intended for women with incontinence and aimed at strengthening the pelvic floor muscles. However, it has become clear over time that it is also effective during pregnancy, when the fetus puts significant pressure on the pelvic muscles. If a woman has not practiced the Kegel method before, she can perform, for example, a warm-up during pregnancy to “tune in” and correctly perceive her own body. 

It involves alternately contracting and releasing the vaginal muscles, simulating interrupted urination. Among exercises in the 3rd trimester are pelvic floor muscle contractions followed by a release that should be strong and as long as possible. The “elevator” exercise is also effective. It consists of gradually and gently tensing the perineum muscles and slowly returning to the starting position.

How to Choose the Optimal Load

For all questions related to selecting the optimal exercise routine in the 3rd trimester, as well as choosing the proper load, a pregnant woman should consult with her doctor and strictly adhere to their recommendations. It should be noted that in the last weeks of pregnancy, there is increased strain on the spine and the arch of the foot, increased load on the heart, uterine enlargement, diaphragmatic breathing is difficult, and there is worsened venous return from the pelvis and legs. 

During this period, activities are aimed at improving circulation throughout all organs and systems. The overall load should be reduced, and exercises should not last more than 20 minutes. Gymnastics should be done in a calm manner, without sudden movements.

Sample Exercise Routine for the 3rd Trimester

Exercises should be done only when feeling well and after consulting a doctor. Safe and effective exercises in the 3rd trimester may include the following:

• Rotate the pelvis around your axis while kneeling. Without straining, perform up to 10 times in each direction if possible.
• Sitting on a fitball, alternately bend your arms.
• To prevent varicose veins, lie on your back for 2 minutes and place your foot on a ball, rolling it back and forth or in circles.
• Sitting in a cross-legged position, squeeze a ball with your hands rhythmically and gently.
• Press palms against each other, moving hands away from the chest and positioning them under the chest. This exercise stimulates blood flow to the mammary glands.
• Kneel and rest hands on the floor, arching the back up and down.
• Assume the child’s pose, which allows you to feel the release of tension from the sacrum, lower back, and spine.

How to Supplement the Main Routine

A good way to complete the main set of exercises in the 3rd trimester is by doing breathing exercises. When performing them, it is important not to hold your breath for too long to prevent hypoxia for the baby. Each session should not exceed 40 minutes. The routine usually includes exercises where one hand is placed on the chest, the other on the abdomen, deeply inhaling and exhaling. The peculiarity is that only the abdomen should rise on inhalation. 

For diaphragmatic breathing, you should breathe through your nose. Another breathing exercise in the third trimester might involve placing your palms on your ribs, extending your elbows to the sides, and sliding them along the sides while keeping your chest and abdomen still. Alternatively, by placing your hands on your chest and abdomen, breathe in such a way that only your chest rises during inhalation.

How to Do the Exercises Correctly

During the final months of pregnancy, it is essential not only to select a set of exercises for the third trimester but also to learn how to perform them correctly. The optimal option would be working with a certified trainer who is qualified to work with pregnant women. They will teach you to perform all movements and adopt the necessary poses correctly to ensure the workout is enjoyable and beneficial. 

But if a pregnant woman is exercising at home on her own, she should monitor her breathing during the exercises — inhale during relaxation and exhale during exertion. Additionally, it’s important to make it a rule to always start the exercise routine in the third trimester with a warm-up and finish with a cool-down. While performing any exercises, avoid putting pressure on the stomach and straining the abdominal muscles.

You can learn more about workouts and exercises from our online courses.