Wow! You’re now in your third trimester of your pregnancy. Your body is continuing to change, and along with it, your workout regimen will probably also need to change, too.
As you enter the final stretch of your pregnancy, staying active can help you manage common third trimester symptoms and discomforts, and can even help you prepare for childbirth.
While the second trimester is often considered to be the easiest trimester of your pregnancy, the third trimester can feel a little more challenging.
But staying active during your third trimester is still important. Exercise can ease some of the symptoms you might be experiencing during this trimester, such as backaches and joint pain, and it can help you manage things like a healthy level of weight gain if that’s something you’re focusing on.
Consistent fitness, even simply walking, can also enhance your mood, which can be valuable throughout your pregnancy but can be particularly useful in the third trimester, when you might be feeling more tired and uncomfortable than you were during your second trimester.
Read on to discover how to stay strong and healthy in your third trimester, and how to tailor your workouts for your specific third trimester experience.
Remember, every pregnancy is different, and every workout can be modified to be exactly what you need during each trimester of your pregnancy.
Your body goes through some pretty amazing changes during pregnancy.
But as you enter your third trimester and your due date nears, you might find that you’re feeling more tired and uncomfortable than amazed by your incredible body.
That’s because your baby is getting bigger and moving around more. A LOT more. And because of this, you might experience (totally normal and healthy) weight gain, trouble maintaining your balance, backaches, hip aches, loose joints, and other symptoms that might make working out a little challenging.
Modifying exercises to account for balance issues and decreased mobility can help make workouts during this third trimester more accessible.
Not sure where to start with modifications, or what exercises might be best for your third trimester? That’s ok. We’ve got you covered!
Before we talk about how to approach fitness during your third trimester, let’s talk about safety.
It’s important to always obtain medical clearance before starting or continuing exercise routines in the third trimester.
Talk with your doctor about how you’re feeling, what your exercise level has been during and before your pregnancy, and what might be the most appropriate way to stay active during this final stretch.
When you’re working out, listen to your body. Pay attention to fatigue, dizziness, or discomfort. If you experience any of these symptoms, adjust the intensity and duration of whatever exercise you’re doing accordingly.
And while you can probably modify most of your pre-pregnancy exercises, you may need to avoid certain positions as well as high-impact activities.
For example, stay away from positions that require you to lie flat on your back. And take a pause from any activities that might include loss of balance or a risk of falling. You can return to these after your baby is here, perhaps during or after your fourth trimester.
Here are three types of exercises that can be perfect for your third trimester:
For pelvic floor strengthening exercises, try kegel exercises, which strengthen the pelvic muscles to prepare for labor and postpartum recovery. Or try squats, which can promote pelvic opening and strengthen your lower body muscles.
For gentle yoga and stretching exercises, try prenatal yoga poses such as child’s pose or seated forward bends, which both help to relieve tension. You can also just stretch some of those tight muscles to improve flexibility, focusing on your hips, back, and legs.
For breathing and relaxation techniques, try deep breathing exercises, which can enhance oxygen flow and promote relaxation. Or try mindfulness meditation, which can reduce stress and mentally prepare you for childbirth.
You might find yourself feeling pretty uncomfortable as you get closer and closer to your due date. The good news is that there are plenty of exercises you can use to manage discomfort through your third trimester.
You can also use many of these exercises to manage discomfort after your baby is here, too. They’re not only for the third trimester!
For example, if you’re experiencing back pain or joint discomfort, try cat-cow stretches to ease back pain and improve spinal flexibility. Or try pelvic tilts to strengthen your abdominal muscles and reduce lower back pain.
On the other hand, if you’re looking to reduce swelling and improve your circulation, try low-impact cardio such as swimming or walking to enhance your blood flow without added strain. You might also try ankle rotations or leg elevations (but remember, no laying on your back!) to decrease swelling in your feet and ankles.
If you haven’t already incorporated meditation into your routine, your third trimester is a great time to start practicing mindfulness and other meditation techniques to help you mentally prepare for your due date and labor.
You can incorporate meditation into your workouts by trying things like guided imagery to visualize a smooth delivery and reduce anxiety. Or use breathing techniques to practice rhythmic breathing, which you can also use while you’re in labor.
And remember, you can always use exercise to boost your mood. When you exercise, your body releases endorphins, otherwise known as “feel good hormones” because they put you in a happier state of mind.
Exercise can also help you alleviate stress and tension, and improve your sleep.
When you’re feeling tired and uncomfortable during your third trimester, it might be challenging to find motivation for working out consistently. That’s totally normal. Here are some tips to help you stay motivated even on your toughest days.
Try to set realistic goals and celebrate small wins. Sure, you might not be out here running a marathon, but that’s an unrealistic goal for your third trimester! Instead, aim for achievable, consistent goals, like walking three times a week. And when you finish your third walk for the week, reward yourself! You’ve earned it.
Another thing that can be helpful to keep you motivated and consistent is finding a supportive community. Prenatal fitness classes can be a great way to maintain consistency, especially because the other participants understand how you’re feeling!
Online pregnancy support groups can also be a space to connect with other pregnant people.
And working with a personal trainer who understands how your body is changing can help keep you motivated, too.
You can also incorporate movement into your daily activities. Simple actions like gentle stretching or short walks throughout your week can make a huge difference in how you’re feeling, both mentally and physically.
Staying fit throughout your pregnancy can have tons of benefits, both for you and for your baby.
But the third trimester can be tough!
Your baby is getting bigger, and your body is getting ready for labor, which can include loosening joints, hormonal changes, and discomfort.
Luckily, there are a bunch of exercises that you can do during your third trimester to help ease some of those symptoms and prepare you for your due date. And there are also some great mindfulness strategies you can use to mentally prepare for labor, help ease your stress, and support better sleep.
Not sure where to begin? Or, feeling unmotivated and struggling to maintain consistency in this final trimester of your pregnancy? Consider working with one of trainwell’s trainers.
Trainwell provides consistent, personalized, flexible support with the ideal combination of real human trainers and advanced fitness technology. As your training needs change along with your body and energy levels, trainwell trainers can modify your workouts right along with you.
And your trainwell trainer can be that external motivator to support you on days when it’s hard to get in the gym. Plus, they can work with you to adjust your training schedule if you need to miss a day or two.
Ready to get started? Great! Trainwell offers a free 14-day trial so you can see if this fitness experience provides everything you’re looking for. Explore trainwell’s 14-day free trial to find your next personal trainer: https://join.trainwell.net/
Written by Ella Browning.
