Third Trimester Fitness

Want to stay healthy and comfortable during your third trimester? Exercise can help! Regular physical activity supports your health, prepares your body for labor, and even benefits your baby. Here's what you need to know:

Benefits: Eases back pain, reduces swelling, lowers C-section risk, and improves mood.
Safe Workouts: Try walking, swimming, indoor cycling, or light strength training.
Guidelines: Aim for 150 minutes of moderate activity weekly, stick to low-impact exercises, and listen to your body.
Safety Tips: Stay hydrated, avoid overheating, and stop if you feel pain or dizziness.

Quick Tip: Start with just 5 minutes a day and gradually increase to 30 minutes. Always consult your healthcare provider before starting a new routine. Ready to move? Let's dive into the details!

Best Pregnancy Exercises For Third Trimester

Safe Cardio Workouts

Staying active during your third trimester is important for maintaining cardiovascular health. The American College of Obstetricians and Gynecologists (ACOG) suggests aiming for 30 minutes of moderate exercise daily ^[2]. Below are some low-impact exercises that are ideal for this stage of pregnancy, keeping both safety and comfort in mind.

Daily Walking Guide

Walking is an excellent, low-impact option during late pregnancy.

I recommend walking to most of my patients who are pregnant. It's an easy entry for anyone who has never exercised and allows active individuals to continue without high-impact movements. ^[3]

To make walking safer and more comfortable:

Wear supportive shoes with good arch support
Stick to level, smooth paths to help with balance
Carry water to stay hydrated
Use the "talk test" to ensure your pace is moderate
Break longer walks into shorter sessions if you feel tired

Pool Exercises

Swimming is another great choice during the third trimester. A 2019 study found that women who swam regularly during pregnancy experienced shorter labor times ^[4]. The water supports your belly and offers gentle resistance to help strengthen muscles.

For pool workouts:

Aim for 30-minute sessions, 3–5 times per week
Keep water temperatures below 102.2°F (39°C)

I didn't have any back problems, and I had a lot less swelling in my feet and ankles than other women. ^[4]

Indoor Bike Workouts

Stationary cycling is a safe way to maintain cardiovascular fitness in a controlled environment. If cycling has been part of your routine, you can continue with a few adjustments ^[2].

Tips for indoor cycling:

Maintain an upright posture and adjust your seat for comfort
Use moderate resistance levels
Limit sessions to 20–30 minutes
Stay hydrated during your workout

Strength Training Basics

Staying strong during your third trimester can help your body handle labor and speed up recovery. Studies show that strength training can improve posture and ease pregnancy-related discomfort^[5]. Below are exercises to target your arms, shoulders, legs, hips, and core.

Arm and Shoulder Exercises

Here are a few light resistance exercises to keep your upper body strong:

Wall Push-ups: Stand about an arm's length from a wall. Do 2–3 sets of 10–12 reps.
Seated Band Rows: Sit upright with a resistance band, focusing on maintaining good posture. Aim for 12–15 reps.
Standing Lateral Raises: Use light weights and complete 10–12 reps.

Leg and Hip Workouts

Squats are known to improve posture and strengthen pelvic floor muscles. Add these lower-body exercises to your routine:

Supported Squats: Use a stable chair for balance.
Standing Leg Lifts: Focus on controlled movements.
Seated Leg Extensions: Great for engaging your thighs.
Supported Lunges: Use a chair or wall for stability.

These exercises help build the strength and balance needed for safe movement during late pregnancy.

Core and Pelvic Floor Work

Strengthening your core can improve stability without putting too much pressure on your abdomen. Try these:

Belly Breathing: Sit cross-legged with back support. Take deep, controlled breaths while engaging your core muscles.
Standing Pelvic Tilts: Stand with your back against a wall. Perform about 10 gentle tilts, pulling your tummy in.

Pilates is a fantastic way for women to build core stability during pregnancy... strengthen the deepest abdominal muscle, the transversus abdominis, which improves overall posture, and can be useful when pushing.
– Kate Marcin, Pilates instructor and health coach^[1]

Add Kegels to your routine: Tighten as if stopping urine flow, hold for 10 seconds, then release. Repeat up to 20 times, five times a day^[6].

Stretching and Relaxation

Stretching and relaxation can help ease common third-trimester aches while also preparing your body for labor. These practices work well alongside cardio and strength training to improve movement and ease tension ^[7].

Safe Pregnancy Stretches

In the third trimester, your body produces more relaxin, a hormone that increases joint and ligament flexibility. While this helps prepare for childbirth, it’s important to avoid overstretching. Here are some stretches to try:

Modified Piriformis Stretch: Sit and cross your right foot over your left knee. Lean forward while keeping your back straight. Hold for 30 seconds on each side ^[7].
Cat-Cow Movements: Get on your hands and knees. Alternate between arching your back (Cow) and rounding it (Cat). Repeat 5–10 times ^[7].
Bound Angle Pose: Sit with back support, bring your feet together, and let your knees fall open. Take 3–5 deep breaths while holding the pose ^[7].
Modified Hip Flexor Stretch: From a kneeling lunge, shift your weight forward to gently release tension in the round ligament ^[8].

Pairing these stretches with controlled breathing can help you feel more relaxed and comfortable.

Breathing and Stress Relief

Adding proper breathing techniques to your routine can reduce pregnancy-related stress and even improve your mood. Research shows that women who practiced 20-minute yoga sessions between weeks 22 and 34 reported feeling better, experienced less pain, and had fewer cases of preterm labor ^[1].

The Miles Circuit, a series of positions and movements, can also help prepare your body for labor:

Open Knee-Chest Position: Hold this position for 30 minutes while taking deep, steady breaths.
Exaggerated Left Side-Lying: Lie on your left side with your top leg supported by pillows to help open the pelvis.
Active Movement: Add gentle lunges or light walking, keeping your breathing calm and steady.

I want to encourage you that labor will start when it is best for you and the baby. Trust your body and believe in its power. The Miles circuit to induce labor only works if labor is coming soon. Nothing short of hell or high water can get a body going that isn't ready. - Trish, Labor Nurse Mama ^[9]

Workout Equipment Guide

Exercise Tools

Using the right equipment can make your workouts safer and more effective during the third trimester. A stability ball is a great tool for various exercises, including arm workouts, core strengthening, and pelvic tilts. For weights, stick to light dumbbells (2 to 5 pounds) for exercises like bicep curls and lateral raises ^[1].

For cardio, stationary bikes and ellipticals are excellent choices. They minimize fall risks while helping you maintain cardiovascular fitness without putting too much strain on your joints.

When it comes to yoga, invest in a mat with at least 6–8mm cushioning. Look for these features ^[12]:

Non-slip texture for better stability
Extra width to accommodate your growing belly
Made from eco-friendly materials like natural rubber or TPE
Easy-to-clean surface

Resistance bands are another versatile option, ideal for strengthening your lower back, abs, glutes, and pelvic floor ^[13]. Opt for bands with handles for a secure grip, and always check for wear and tear before using them ^[14]. Beyond equipment, what you wear during workouts is just as important.

Workout Clothes and Support

The right workout gear can make a big difference in comfort and safety during pregnancy. Supportive and well-fitted clothing is key during the third trimester.

Consider maternity leggings with built-in support, like the Goodbody Goodmommy leggings ($69–$89), which allow for a full range of motion ^[10]. For added versatility, their Multitasking Cardigan ($59) provides coverage for various activities ^[10].

Since feet often swell during pregnancy, choosing the right shoes is essential. Here’s a comparison of some top-rated pregnancy-friendly footwear:

Shoe Model	Price	Key Features	Best For
Kizik Women's Prague	$89–$109	Wide toe bed, slip-on design	Daily activities
Allbirds Wool Loungers	$77	Soft, lightweight, easy to slip on	Light exercise
Birkenstock Gizeh	$98	Adjustable straps, good arch support	All-day wear
SeaVees Bodega Clog	$90	Cushioned, room for thick socks	Indoor/outdoor use

When buying a new shoe, look for support, stretch, and cushioning. - Rohini Boddu, MD, board-certified OB/GYN ^[11]

Safety Rules for Exercise

Warning Signs

During your third trimester, it's important to pay close attention to how your body feels during exercise.

If you can't carry a conversation due to breathlessness, you're overexerting. Aim for a moderate 30-minute workout. - Dr. Kandis Lake, R.N. ^[15]

Stop exercising right away if you notice any of these:

Warning Sign	What to Do
Vaginal bleeding	Stop and call your doctor immediately.
Chest pain or palpitations	Stop and seek medical attention immediately.
Calf pain or swelling	Stop and contact your healthcare provider.
Decreased fetal movement	Stop and call your doctor.
Unusual belly pain	Take a break and monitor your symptoms.
Back or hip pain	Pause and adjust your form.

These warning signs are there to help keep both you and your baby safe. Along with watching for these, staying hydrated and keeping your body cool are just as important.

Hydration and Temperature

Staying hydrated is especially important in the third trimester. Your body needs 8–12 cups (64–96 ounces) of fluids every day to support the extra blood volume and amniotic fluid production ^[16].

During pregnancy, your body goes through various changes that affect your hydration needs. - Dr. Mae Hughes ^[19]

Here are some tips to stay safe and hydrated:

Drink water before, during, and after exercise ^[18].
Use an electrolyte mix to help maintain fluid balance.
Exercise in a temperature-controlled environment and wear breathable clothing.
Check your hydration by making sure your urine is clear or pale in color.

Since blood volume increases by 50–60% during pregnancy, managing your body temperature is also critical ^[17].

When to Call Your Doctor

If, despite taking precautions, you experience certain symptoms, here's what to do:

Symptom	Signs to Watch For	Action
Overheating	Profuse sweating, dizziness, headache, nausea	Seek help immediately.
Contractions	Persisting after rest and hydration	Call your doctor within 1 hour.
Fluid leakage	Sudden gush or constant trickle	Contact your doctor immediately.
Shortness of breath	More than the usual pregnancy-related breathlessness	Call as soon as possible.

Summary

A well-planned third-trimester fitness routine can help both mothers and babies. Regular exercise helps manage discomfort and boosts overall health. Here's a breakdown of the benefits:

Category	For Mom	For Baby
Physical Health	Eases back pain, reduces swelling, and constipation	Supports heart health
Pregnancy Care	Cuts the risk of gestational diabetes and preeclampsia	Encourages healthy development
Recovery	Aids postpartum weight loss	Improves birth outcomes

The best way to figure out if you aren't working hard enough, or if you are working too hard, is to imagine someone running or walking next to you, - Erica Ziel, personal trainer and founder of Knocked-Up Fitness prenatal DVDs ^[20]

Safety is critical, as highlighted by Kate Marcin:

During pregnancy, joints loosen and balance is more difficult. Doing exercises that stabilize the connections at the joints will prevent injury ^[1]

Key Guidelines for Third-Trimester Exercise:

Consult your healthcare provider: Always seek tailored advice.
Keep it moderate: Aim for an intensity where you can comfortably hold a conversation.
Stay hydrated: Drink water before, during, and after your workout.
Pay attention to your body: Stop exercising if you notice any warning signs.

Start small - just 5 minutes a day - and gradually increase to 30 minutes as your body allows. Focus on activities that feel right for your changing body. These steps ensure a safe and effective fitness routine during the final months of pregnancy.

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