Pregnancy Exercise Third Trimester

When exercising in the third trimester of your pregnancy you will find that your growing belly is impacting on how you exercise. Your workouts will be modified and different from your first trimester sessions.

Even though you may not feel like doing much at all, it’s important to keep moving throughout the third trimester.

Your due date is not far away!

Your due date is not far away!

You’re getting excited. Week 40 is quickly approaching. Maybe you’re even a little anxious. You may be experiencing Braxton Hicks contractions.

You learning more about your water breaking. What to expect in labor. Who will be on your hospital team.

You will be OK!

You’re prepared!

Knowing you have stayed fit and active throughout your pregnancy will help you during labor and delivery. When your baby is born, it will all be worth it.

You should have a birth plan and be ready for the big day. You may have covered this in your childbirth class. If not, your midwife can help you.

Have you done a practice run to the hospital.

Is there car seat secured? Got your hospital bag ready? Paperwork is all in order?

You are familiar with all the signs of labor. Yes, you are ready!

I want you to relax and take a moment for yourself until baby arrives. I know, you have gone through your list many times!

Have Your Workouts Paid Off?

Yes, they have. You are physically ready for childbirth. Your weight gain is normal and healthy. Your core is stronger.

If you have been doing your Kegel exercises then you have been strengthening your pelvic floor. This means you will be less likely to experience unwanted leakage post pregnancy. Or, the severity will be lessened.

Don’t stop now!

I want you to continue with your Kegels all the way into your postpartum recovery.

You will experience a speedier recovery after childbirth. While you will experience some significant body changes, they will be reduced in severity.

During the last few weeks, when you are feeling awkward and uncomfortable, is when you can adapt your workouts. This is the time to include some relaxation sessions into your daily program.

Pelvic Floor Exercises

Every prenatal exercise plan should include Kegel exercises. They are very important to strengthening your pelvic floor.

You will be thankful you did your Kegels during pregnancy when you are recovering after childbirth.

Prove Labor Pain Management Techniques to ease Labor Pain

Prove Labor Pain Management Techniques to Ease Labor Pain

Why Exercise in the Third Trimester?

By continuing to exercise you will help to alleviate aches and pains while also preparing your body for labor. These exercises will open up the hips and pelvis, strengthening the muscles you’ll be using during childbirth.

At this point, your focus should be geared towards physically preparing for childbirth as well as the postnatal period.

You should avoid lying on your back >

You may find the best time to exercise is in the morning. I want you to listen to what your body is telling you! Trust in yourself if something feels  little off. Stay in constant contact with your doctor.

Avoid the Following

1. Exercises that could cause you to lose your balance.

2. High-impact exercises and movements.

3. High-intensity workouts.

4. Jumping.

5. Hopping.

6. Skipping.

7. Bouncing.


1. Performing your pelvic floor exercises daily.

2. To do relaxation sessions.

3. Focusing on your breathing and the techniques you may use in labour.

4. Keeping your body temperature at the required levels.


1. Participating in classes with a qualified prenatal exercise instructor.

2. Participate in short, non-impact workouts.

3. Take advice from qualified professionals.


1. The warning signs to stop exercising if necessary.

2. Signs of labor.

3. Your plan for the big day.


1. Confidence in your body during labor.

2. Have confidence in your support team.

3. Your hospital bag ready.

Pregnancy Yoga Video You Can Do in Your Third Trimester

1. This 20 minute yoga workout is a good overall stretch for your whole body.

2. Move slowly and focus on your breath with each movement.

3. A cushion or blanket for your knees if you require extra support.

4. Consult with your health care professional before beginning any fitness program.

5. It is your responsibility to be mindful of any restrictions that are appropriate for you.

6. Seek medical attention immediately if there are any unanticipated changes to your physical condition at any time.

Exercising in Your Third Trimester of Pregnancy

1. Always Consult Your Doctor First

During your third trimester of pregnancy you will be in regular contact with your doctor.

Therefore, always communicate with them what you are doing or are intending on doing when it comes to exercise.

There are many complications and risk factors that can come into play during your last trimester.

Your doctor may advise you to slow down or cease exercise completely in the last few weeks or months of your pregnancy.

2. Avoid Lying On Your Back

Obviously you will not want to lie on your stomach. You should also avoid lying flat on your back when exercising.

I love yoga, but there are some modifications required when pregnant along with some poses you must avoid.

If you find yourself lying on your back, or sleeping on your back, don’t worry! Just turn on your side (left side is preferable).

3. Exercise In The Morning

Participating in one of my trimester 3 exercise workouts will help give you the energy boost you need for the day. By the end of the day you will no doubt be experiencing greater fatigue and will be less motivated to do a workout.

4. Listen To Your Body

When you get tired, you are likely to pay less attention to your posture. So always maintain correct body position when standing and seated. Avoiding back pain during pregnancy will be a high priority.

I have a dedicated member’s only area where I show you how to prevent back pain when pregnant. I also include step-by-step guidelines on how to lift baby correctly, with the right technique!

5. Don’t Lose Your Balance

You will notice that you are more susceptible to losing your balance during your third trimester of pregnancy due to changes in posture, weight and body shape. Try and avoid activities that require you to focus on holding positions for long periods of time.

6. Low Impact Cardio

Try and maintain your walking or swimming sessions at a comfortable pace and intensity that suits you. Avoid high intensity, high impact cardio workouts. Now is not the time to start a new program or exercise class.

7. Pelvic Floor Exercises

Continue to do your pelvic floor exercises. By now you would have heard a lot about your pelvic floor and the importance of strengthening these muscles.

Pregnancy Exercises for the Third Trimester

Pregnancy Exercise 1: Neck Stretches

Sets: 2

Reps: hold each stretch for 10+ seconds

Pregnancy Exercise for the third trimester 1: Neck Stretches

Pregnancy Exercise 2: Opposite Arm and Leg

Sets: 2

Reps: 5 each side

Rest: 15 secondsPregnancy Exercise 2: Opposite Arm and Leg

Third Trimester Pregnancy Exercise 3: Seated Curl Back

Sets: 2

Reps: 10 3rd trimester Pregnancy Exercise 3: Seated Curl Back

Pregnancy Exercise 4: Side Lateral Stretch

Sets: 2

Reps: 5 each side

Movement 4: Side Lateral Stretch

3rd Trimester Pregnancy Exercise 5: Pelvic Tilts

Sets: 2

Reps: 10

Pregnancy Exercise 5: Pelvic Tilts

Your Support Team

A vital component of your recovery is having a strong support network in place. This may be your family, friends or neighbours.

Your support team is there to help YOU when needed. It may be cooking some meals you can freeze. Giving you a moment to go down the street while they look after baby.

Please accept help!

It may be an offer to clean. To cook. To get some shopping for you. Or for you to get 20 minutes to participate in a postpartum exercise workout.

If you do not have family or friends around you, then there is help available through your maternal health centre. There are groups in your local area there for you. If yopu get the chance to join a mother’s group then please consider this.

And remember – your PregActive Family is right here to be there for you. You are not alone!

Your Workouts

There are some examples of exercises from my PregActive BASIC workouts. They are gentle non-impact exercises suited from women in their third trimester.

There are also intermediate and advanced workouts if you are of a higher fitness level. It’s never to late to start exercising!

After Childbirth

When ready, after childbirth, I want you to focus on your recovery. This is where my online Post Pregnancy Recovery Program will help you just like it has helped thousands of other women just like YOU.

Check out my PregActive for Mamas Recovery Program here >

If you are still in your third trimester and wish to join my pregnancy program then please click on the banner below.

Pregnancy Exercise Third Trimester