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Exercising during the third trimester of pregnancy helps a pregnant woman prepare for labour and it also makes the delivery hassle-free. If you haven’t exercised throughout the pregnancy, your core body muscles will be weak by accommodating your growing baby. Having these muscles in proper form will give you a good control during the contractions in your labour.
Precautions to Take While Exercising in the Last Trimester
Here is some general advice before you start your third-trimester exercise at home:
- Refrain from exercises that need you to lie flat on your back.
- Avoid lying on your stomach.
- Keep yourself well hydrated during the exercises.
- Avoid high impact exercises that involve jumping.
- Skip exercises that require standing in one place or position for too long.
- Exercises that have a risk of falling or body contact should be avoided.
- Avoid aerobic exercises if you have the following conditions – heart disease, incompetent cervix, lung disease, multiple pregnancies, placenta previa, preeclampsia, premature contractions, and bleeding during pregnancy.
Exercises to Do in Pregnancy Third Trimester
Below are some exercises that are safe to perform during the third trimester of pregnancy:
Squatting is one of the best exercises you can do to keep yourself fit from the start of your pregnancy to the right up until delivery. Many doctors and midwives make women squat to use the natural force of gravity to move the baby into the lower pelvis and to help it open up. To help you with squats, grab the back of a chair with both hands to stabilize yourself and use a floor mat for some soft cushioning if you need it. Stand in a way that your feet are shoulder width apart and the toes should point a little off to the sides and not parallel to each other. With the support of your chair, go down while bending at your knees and bring your bottom as low as it is comfortable for you. Stay in this position for about 20 seconds and while still holding the chair, slowly go back to the standing position. Squats strengthen all the muscles in the legs, lower back, and the abdomen.
Avoid doing squats if you experience pain in the groin or in the pubic region. If you have placenta previa and there is a risk of rupturing, your doctor will recommend against squats.
2. Swimming and Other Pool Exercises
Do you have a pool at your local club? Then you need to put it to good use. Water’s buoyancy lightens your body and takes the stress off your joints and weak muscles, allowing you to perform exercises which you otherwise cannot do. Before you begin, ensure that you are in water that is at least up to your chest so that it can support your weight. Try these two exercises:
- Back float: The purpose of this exercise is to take the stress off your body and help it relax and recover. When in water lean back and bring your knees up while stretching your arms out until you float. As you float, relax and breathe deeply for 2 to 3 minutes to help you unwind.
- Scissor leg stretch: This exercise is good for your groin muscles and the muscles of your inner thigh and lower back. Stand with your back against the wall of the pool and your arms stretched out to the sides grabbing the edges of the wall. Raise both the legs until they form a rough “L” with your upper body. Now spread them out in the form of a “V” as far as possible and bring them back together. Do this 10-12 times and lower your legs back.
3. Marjaryasana (Cat -Cow Pose)
A cat-cow yoga pose is a gentle exercise that can be performed in the third trimester of pregnancy. The cat pose is effective in relieving lower back pain. It also helps in orienting your baby to the right position for birth. To perform this exercise, start on your hands and knees. Use a floor mat to perform this exercise and avoid stressing your knees. Place your hands and knees shoulder width apart on the mat and your head should be positioned down facing the floor. Take a breath and as you exhale arch your back like a cat while pulling your belly up toward your spine. Your head and hips are pulled in while you maintain the arched position for a few seconds. As you take your next breath inside bring your back and hips to the original position. Repeat the exercise 5 to 8 times.
4. Pelvic Floor Exercises
The muscles located at the pelvic floor support organs such as the uterus and control urinary bladder and vagina. During pregnancy as your baby grows, the increasing stress on the pelvic floor muscles weakens them. Doing the “Kegel” exercises helps in strengthening those muscle group.
To isolate the pelvic floor muscles, try to stop the flow of urine in between. Now these muscles which you contracted to stop the urine are the pelvic floor muscles. To exercise them try these:
- Rapid contractions: Contract the muscles fast and forcefully; draw them inward and up and relax. Start with 10 repetitions and go up to 50.
- Slow holds: As you advance in strengthening the muscles, increase the force with which your contract the muscles and pull them deeper while holding the contractions for five counts and relax. Do these up to 15 repetitions.
5. Walking and Stair Climbing
Walking is the easiest of all the exercises, especially when you cannot do the other exercises. Walking will help you stay fit throughout your pregnancy. All you really need for it is a pair of shoes and a sidewalk or a park. Walking is low impact and one of the safest exercises. It can be done even when a woman is 38 weeks pregnant. Just walk at a comfortable pace.
Stair climbing is also a great exercise that is good for a woman’ lower body and it strengthens the muscles which later makes the delivery process easier. Ensure the stairs you are taking are gentle and have railing support so you can climb safely.
Warning Signs to Watch Out For
If at any point during your workout session, you notice the following symptoms, stop and contact your doctor immediately. Some of the warning signs are:
- Leaking amniotic fluid.
- Feeling dizzy, lightheaded or nauseous.
- Pain in the chest.
- Rapid heartbeat that won’t slow down.
- Shortness of breath.
- There is a pain in your calf muscles, or your legs swell up.
- Vaginal bleeding.
- A severe headache.
- Intense abdominal pain.
- Sudden contractions that won’t stop before the 36th week of pregnancy.
- Baby doesn’t kick much or has stopped kicking.
Third-trimester pregnancy exercises, when performed with caution, can keep you physically fit while helping you with your delivery. So, try these exercises and if you feel even a tad uncomfortable stop immediately. You can even consult your doctor before starting with any of these exercises.
Also Read: Exercises You Should Avoid When Pregnant