Here you are momma…in the final stretch, your third trimester. If you are looking for exercises for your first trimester you can click here and if you are looking for exercises for your second trimester click here. The third trimester is considered week 28-40. As you progress through the third trimester you may begin to experience some pain or discomfort as your body prepares to bring this tiny human into the world.
There are many benefits of exercise and movement throughout pregnancy but during the third trimester it’s ideal to focus on
- Sticking to a comfortable exercise level
- Reducing discomfort from physical changes
- Focus on internal pressure control (both abdomen and pelvic floor)
- Begin preparing for labour
- Maintain strength and muscle as much as you can
As you work through your third trimester and your body continues to grow a tiny human you may notice that certain movements or exercises feel awkward or uncomfortable. These exercises will vary from one person to the next so if you feel uncomfortable with something that you see someone else still doing don’t let it phase you. It’s important to honour your body and you are feeling. Remember that everyone’s pregnancy is hugely different and that is completely okay!
Some general recommendations for the third trimester may include decreasing high impact exercise and increasing the amount of rest time you take between workouts (yes, this means you will likely do fewer workouts).
You should also still be continuing with your diaphragmatic breathing exercises into your third trimester and beyond. Check out more information on diaphragmatic breathing here.
Here are your 5 exercises moving into your third trimester. As with the first and second trimester blog posts I have included two different variations for each of these core exercises. You are not limited to these exercises and you may continue with the second trimester exercises if that feels good to you. There is no hard and fast rule when it comes to transitioning exercises throughout pregnancy which is why it’s important to listen to your body and adjust when you feel it’s appropriate.
Exercise 1: Squat
Squats transition so well into your everyday life, but by the time you move into your third trimester you may find that you need to adjust your squats some. Dropping the weight and using the bodyweight squat is a good option at any point in pregnancy that you feel it’s the best choice for you. As your belly grows throughout pregnancy you will likely need to widen your stance and opt for the sumo variation. This will be most noticeable into the third trimester. The box squat variation can give you a little bit more support in your third trimester if you feel you need it. Ensure when you are working with a box squat that you are not sitting completely down and resting on the chair or bench behind you but you are reaching your butt back towards it. As always with your squat form ensure that you keep your chest proud and your core activated and focus on driving through your heels as you stand up tall.
Exercise 2: Row
As you move further along in your pregnancy and into the postpartum period you are going to want to ensure that you are pulling rowing motions into your workouts. Strengthening the muscles between your shoulder blades helps you pull your shoulder blades back and together and can help improve posture and combat the hunched over position that is very prominent in today’s society. The incline supported single arm row and the banded standing row can be great options during your third trimester of pregnancy. Using the incline can allow you to focus on the single arm movement while removing some of the pressure off your core as your belly grows. The standing banded row may be more comfortable for some and allows you to place less pressure on your core if you are having trouble controlling intra-abdominal pressure.
Exercise 3: Hip Thruster
The hip thruster is a great exercise for activating and strengthening the glutes, but getting into a traditional hip thruster position in your third trimester can be a little bit difficult and may be uncomfortable for some. As you progress through your pregnancy and your belly grows pelvic position can become less optimal as you have additional weight in your belly. Strengthening your glutes throughout pregnancy can help to improve posture and pelvic positioning. The standing and kneeling variation can be more comfortable in your third trimester and this gives you the opportunity to position the band lower on your thighs where it will likely be more comfortable instead of right over the hip bones which may be less comfortable.
Exercise 4: Chest Press
The hunched over posture that is so prevalent in today’s society often results in tight chest muscles so although strengthening these muscles is important we want to focus on mobility as well, specifically when it comes to the chest. You can check out some upper body mobility exercises here. By your third trimester you may be less comfortable on your back and adding an incline to your chest press may be a more comfortable option. If you don’t want to be on your back at all the kneeling banded chest press option can take you into a more upright position. This exercise can also be done from standing (instead of kneeling) if you prefer.
Exercise 5: Core (Pallof Press & Farmer’s Carry)
As you move into your third trimester you may find that core exercises become increasingly difficult. Continuing to focus on your diaphragmatic breathing here can be a good option if you are uncomfortable with core exercises at this point in your pregnancy, however that doesn’t mean that core exercises aren’t still safe at this point when done properly. The Pallof Press and Farmer’s Carry can both be good options for strengthening the core while still remaining comfortable. Don’t knock until you try these exercises…although they look relatively straightforward in the photos you will feel your core working here to try and keep your body stable and stationary as your arms move (Pallof Press) or your legs move (Farmer’s Carry).
Although the third trimester may come with additional challenges and discomforts as it progresses maintaining some exercise and movement can be a relief for many women. If you are looking for additional guidance please reach out here. It’s important to ensure you are tuning in to your body during this time and honouring it as much as possible. Movement can be beneficial to ease some discomforts and help prepare you for labour but rest during this time is also important as well. When your body sends you signals take a minute to tune into them and listen and you will have the happiest, healthiest pregnancy you can.
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