Best Exercises for Third Trimester of Your Pregnancy

When exercising in pregnancy you will find that your growing belly is impacting on how you exercise. So I want to share with you the best exercises for third trimester of your pregnancy. Your workouts will be modified and different from your first trimester sessions. Below, I have a 25 minute video workout for you.

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

Best Exercises for Third Trimester of Your Pregnancy

Your due date is not far away!

You’re getting excited. Week 40 is quickly approaching. Maybe you’re even a little anxious. What to expect in labor. Who will be on your hospital team. But for right now, I want you to continue with your guided weekly workouts.

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!

Pregnancy Yoga Video You Can Do in Your Third Trimester


This 25 minute yoga workout is a good overall stretch for your whole body. Move slowly and focus on your breath with each movement. A cushion or blanket for your knees if you require extra support. Consult with your health care professional before beginning any fitness program. It is your responsibility to be mindful of any restrictions that are appropriate for you.

My Birth Prep Program

My birth prep workouts and complete Birth Prep program will help you to ease labor pain, prevent injuries & enjoy a more empowering childbirth. All this is included in your membership.

Discover the techniques to prepare you for your biggest life-changing experience – childbirth! Not only do I provide you with our functional birth prep workouts; my team of prenatal health experts also talk about the fears, pressure, anxiety and all the overwhelming thoughts that are creeping into your mind about birth.

Related: Discover my Birth Prep program to ease labor pain >

Best Exercises for Third Trimester of Pregnancy

Pregnancy Exercise 1: Neck Stretches

Sets: 2

Reps: hold each stretch for 10+ seconds

Pregnancy Exercise third trimester 1 Neck Stretches

Pregnancy Exercise 2: Opposite Arm and Leg

Sets: 2

Reps: 5 each side

Rest: 15 seconds

Pregnancy Exercise third trimester 2 opposite leg

Third Trimester Pregnancy Exercise 3: Seated Curl Back

Sets: 2

Reps: 10

Third Trimester Pregnancy Exercise 3 Seated Curl Back

Pregnancy Exercise 4: Side Lateral Stretch

Sets: 2

Reps: 5 each side

Pregnancy Exercise 4 Side Lateral Stretch

3rd Trimester Pregnancy Exercise 5: Pelvic Tilts

Sets: 2

Reps: 10

3rd Trimester Pregnancy Exercise Pelvic Tilts

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 and in your classes 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.

Related: 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.

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.

After Childbirth

When ready, after childbirth, I want you to focus on your recovery. This is where my online PregActive for Mamas program will help you just like it has helped thousands of other women just like YOU.

“From my innovative Birth Prep program, to my guided weekly exercise workouts, my online yoga classes, pelvic floor exercises to my PregActive FIT workouts – my online program is for you! Start with a FREE Trial >