The 6 Best Exercises for Your Third Trimester

As an expecting mother, the third trimester is when you are most likely to experience morning sickness, heartburn, and other uncomfortable pregnancy symptoms.

There are also some things that you may not be able to do comfortably anymore, like high-intensity workouts or activities that involve bending over. However, there are plenty of exercises that you can do in the third trimester that are incredibly helpful for you and your baby.

This article will explore some new exercises for the third trimester of pregnancy, give you tips on what to avoid during this stage, and safety precautions to consider.

The Importance of Exercise During the Third Trimester

The third trimester of pregnancy is when many women feel excited and eager for the arrival of their baby. At this time, pregnancy becomes more visible, and most mothers can feel their baby moving inside them.

But there are also many things that you need to prioritize, notably exercise and diet. It’s important to keep doing some exercise during the third trimester because it will make you feel better and help you stay active.

Pregnancy exercise is an essential part of pregnancy and can help to get you through your third trimester.

If you are pregnant and in the third trimester, it is important to continue exercising. Studies show that continuing to exercise during this stage will reduce the risk of back pain and help with other discomforts caused by pregnancy.

What type of exercise should you do? The best exercises for the third trimester are those that strengthen your back, abdomen, and legs, as well as those that focus on your pelvic floor muscles.

When exercising during pregnancy, the goal isn’t weight loss but rather weight maintenance and preparation for labor and birth.

The Best Exercises for Third Trimester Pregnancy

The third trimester is the most challenging time for most women. The hormones, weight gain, and physical changes can lead to back pain, and other constraints make it challenging to exercise.

Here are some exercises to help alleviate some of this pain and ensure you’re in tip-top shape as you prepare for childbirth.

1. Yoga poses

Yoga poses are good for the body and the mind and help you manage stress.

Yoga poses can also strengthen the core, giving them a good workout. Some poses during pregnancy can be incredibly comforting to a woman’s body, including downward dog pose, savasana, and supported bridge pose.

The plank pose (Phalakasana) is another good one for working out your abdominals and lower back muscles. See the following step-by-step guide to do the plank pose safely:

  • Lie on your stomach with your hands flat on the floor
  • Keep your palms down and shoulder-width apart.
  • Keep your toes pointed forward. 
  • Lift onto your toes while keeping your feet in place and hold this position while inhaling through your nose.
  • Exhale while you bring yourself back down onto the ground by bending at the elbows to a 45-degree angle with elbows close to each other and hips off the ground. 
  • Repeat this exercise 10 times.

You can also consider joining a class with others who routinely do yoga poses. This will help with motivation and allow for accountability.

2. Squats

It’s a common misconception that squats are bad for your back. In truth, they can help strengthen your back. A squat is a strength exercise that requires you to lower the hips from a standing position before getting back up.

Exercises like squats can also help you in many ways. They can relieve pregnancy pain, alleviate pressure on the lower back and strengthen the pelvic floor muscles.

Squats are great for you because they strengthen the pelvic floor muscles, which provide support to your stomach and lower back during pregnancy. 

Squats are an excellent solution for anyone who has found themselves struggling to maintain their core strength during pregnancy.

3. Leg Lifts

The leg lift is an essential exercise that you can do at home. It’s a great way to strengthen the hamstrings, calf muscles, and glutes, often neglected in some other exercises.

Leg lifts are beneficial for every mother-to-be. It strengthens the lower abs and pelvic muscles, which help to ease childbirth. Leg lifts can also help you lose leg weight.

While pregnant women are often told to do exercises that target their abdominals, they are not usually advised to do lower body exercises. The reason is not far-fetched – it is a tad challenging to do this type of exercise correctly, and there is a chance of getting injured in the process. Use the following steps to do leg lifts the right way:

  • Lie on your back with your legs straight out in front of you
  • Lift one leg about 6 inches off of the floor
  • Hold the position for 10 seconds 
  • Repeat on the other side.

4. Walking

Being pregnant is a challenging and demanding time for a woman. The physical changes can be intense, and it’s common for women to feel tired and worn out. Walking can be an easy way to exercise and stay healthy while pregnant.

Walking offers many benefits for you:

  • It lowers blood pressure
  • Relieves stress
  • Strengthens muscles
  • Reduces the risk of gestational diabetes
  • Decreases back pain
  • Helps you sleep better at night
  • Improves your mood.

A study found that pregnant women who exercised regularly had a lower risk of developing gestational diabetes or having unplanned C-sections.

Walking is an excellent exercise and worth doing now and then. However, it would help if you were cautious and never overdo it. Remember to take a water bottle along and watch where you’re going so as not to trip and fall.

5. Swimming

Swimming is a great aerobic exercise for you. It can be challenging for you in the third trimester but still safe and good for general health benefits.

The benefits of swimming include weight loss, increased stamina, increased endurance, and decreased risk of pregnancy complications. In addition to that, it also helps with morning sickness and swelling of the ankles and feet.

Swimming is one of the most effective workouts for pregnant women. It’s gentle on the joints and helps strengthen the muscles.

Swimming can help prevent swelling in some parts of the body while also helping to maintain blood pressure levels. Swimmers often experience less pain during labor and can recover more quickly postpartum.

Swimming is a low-impact activity that is great for your health and is a good exercise option if you’re in the third trimester. Also, the buoyancy of the water makes the exercise less stressful on your joints and organ systems. It would help if you considered swimming.

6. Jogging

Jogging is a form of aerobic exercise that is beneficial to you. When you are pregnant, you are more prone to morning sickness, which can cause weight gain. Jogging can help reduce this weight gain by burning calories and helping to lose the baby weight.

It’s safe for you to jog as long as you start slowly, gradually increase your pace, and pay attention to what your body is telling you. Avoid running on hard surfaces because it could hurt the baby’s joints.

Jogging is an excellent low-impact exercise and can help strengthen the pelvic floor, improve balance, increase endurance, and relieve common pregnancy problems such as back pain, swelling ankles, etc.

How to exercise safely during pregnancy

Exercise during pregnancy is crucial to prepare for labor and delivery. It can also be a source of empowerment for the mother with the confidence that she can keep herself healthy, strong, and in shape.

You need to follow specific rules when it comes to pregnancy exercise. Women in their first or second trimester can engage in more exercises, but women in their third trimester are limited to fewer exercises and should avoid large muscle exercises.

Before starting any exercise program, you should consult your doctor first. This way, you can find out what exercises are safe during pregnancy and what are not. 

Some exercises are best avoided during pregnancy to avoid hurting your body or the baby’s health. Avoid high-impact aerobic exercises, weight training, contact sports, or competitive gymnastics.

Make Exercise a Part of Your Daily Life During the Third Trimester

We know the third trimester brings more difficulty and tiredness, but you must stay active for your sake and that of your baby. You may not be able to do everything you could before, but there are plenty of ways to stay active during pregnancy. 

The exercises we recommend in this third-trimester pregnancy workout guide are safe and effective for any stage of pregnancy. Make up your mind to get cracking with these exercise routines and be at your best physically and mentally. 

As a final note and reminder, it is always best to consult your doctor and get approval before starting any exercise routine. And ensure that you listen to your body. Stop when you need to stop, and don’t overdo these exercises. 

We hope you found this guide helpful!

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