Third Trimester Workout

Posted byashleepedlowPosted inUncategorized

Here we are starting off another new month…which means another new workout!

Today I’m sharing a workout that can help you get through your trimester. Each and ever individual will feel different at this point in pregnancy…and as you get nearer to the end of pregnancy some of these exercises may become less comfortable. When it comes to maintaining an exercise routine during this time, do what you can and do what is comfortable for you.

This workout includes both dumbbells and bands so grab your favourite set and complete 8-12 repetitions of each exercise and complete each exercise once in a circuit style.  Rest 1-2 minutes and then repeat the circuit 2-3 times.

Box Squat: Squats can be a fantastic labour prep exercise but your squats may become more somewhat uncomfortable as your pregnancy progresses. When you start to notice your range of motion decreasing you can widen up your stance, but using a bench or a box can help to decrease the range of motion as well. When performing a box squat target your box, but don’t sit right down on it at the bottom of each rep.
Seated Bicep Curl: As your pregnancy progresses you can take your upper body exercises into a seated position including the bicep curl. Leaning back against a bench or chair will give you additional support and may be more comfortable as you progress further into pregnancy. Begin with your arms down to your sides and bending at the elbows curl up. Return to your start position.
Banded Standing Hip Thruster: As your pregnancy progresses getting into a traditional hip thruster position may become uncomfortable. When that happens we can take the hip thruster to either a standing position (as shown) or a kneeling position. Anchor the bands at about hip height and begin with a hip hinge position. Extend your hips out against the band and then return to the start position.
Banded Tricep Pushdown: Anchor the band securely and tuck your elbows in close to your side. Start with exercise with some tension in the band and then press down away from you. Return to the start position keeping your elbows stationary.
Wide Split Squat: As your pregnancy progresses and your belly grows your hip flexion will become limited. Taking a wider stance will help to alleviate some of this and allow you into a deeper range of motion. Position your feet off centre with one foot forward and one foot backwards. Bending both knees at the same time descend towards the floor then stand up to return to your start position. If you need additional balance assistance with this exercise you can perform it beside a wall to give you something to hold on to for support.
Banded Chest Press: As your pregnancy progresses you may either be uncomfortable on your back, or may just prefer not to have to lay down especially when you are exercising. This exercise can be done from a standing or kneeling position (choose the option that makes you feel the most stable). Anchor the band at about chest height and grab the band with a bent elbow at your side. Press the band away from you by straightening your arm. You can perform this exercise single arm or both at the same time.
Banded Kickback + Row: The banded kickback with a row can be a helpful pelvic stability exercise that can be used throughout pregnancy including in your third trimester. Anchor your band securely and place your foot into the band with your knee bent. Taking a weight in your opposite hand straighten your leg out behind you while simultaneously rowing up with the opposite hand. Be sure to switch sides as well.
Seated Overhead Press: Taking your overhead press to a seated position in your third trimester can help give you some additional support in your lower back. Take a seat on a bench or a chair. Bring the weights to your shoulders and press straight up over your head before returning to your start position.

There you have it…a third trimester workout for you that will help keep you moving. Remember at this time to take what you need and leave what you don’t.

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