Ally’s tips to keep moving in the Third Trimester
As you enter the final stage of pregnancy, staying active can feel challenging. The third trimester brings its own unique set of physical and emotional changes, but movement remains a vital part of keeping you strong, mobile, and prepared for childbirth and recovery. Here are my top tips for keeping moving safely and effectively during this special time.
1. Listen to Your Body
Your energy levels and physical comfort can vary day-to-day in the third trimester. Pay close attention to how your body feels and adjust your activity accordingly. On days when you're feeling more tired, opt for gentle stretching or light walking instead of a full workout. Rest is equally important as movement.
2. Prioritize Core and Pelvic Floor Exercises
Your growing baby places extra pressure on your core and pelvic floor muscles. Incorporating exercises like pelvic tilts, diaphragmatic breathing, and gentle pelvic floor activations (think "zipping up from bottom to bellybutton") can help maintain strength and prepare these areas for birth.
3. Choose Pregnancy-Safe Workouts
Low-impact activities are your best friend during this stage. Prenatal Pilates, swimming, and yoga are excellent options that support your body without adding unnecessary strain. These exercises also improve posture, reduce back pain, and promote relaxation.
4. Embrace Shorter Sessions
You don’t need to commit to long workouts. Even 10-20 minutes of movement a day can make a big difference. Breaking your activity into manageable chunks can help you stay consistent without feeling overwhelmed. Try not to think that you must go to an hour long class or walk your usual route, break it up as required that day making it feel more manageable. There may be days where you feel like you need to sleep a little longer. That is totally fine, it is also important to prioritize rest rather than feel guilty for not getting to your session, know it will be there tomorrow to get back to.
5. Incorporate Gentle Strength Training
Strengthening your upper body and legs can be invaluable as you prepare for the physical demands of caring for a newborn. Use light weights or resistance bands to perform exercises like seated rows, wall push-ups, and squats—just ensure proper alignment and avoid holding your breath.
6. Support Your Body with Props
Your balance and stability might feel a bit off as your belly grows. Use props like a chair, wall, Pilates wedge or stability ball for added support during exercises. This ensures safety and helps you focus on correct form. I loved sitting on the gym ball at work by the final trimester as I had a lot less discomfort doing this so if your work allows see if this may be an option.
7. Stretch to Relieve Tension
Stretching can alleviate common third-trimester discomforts such as back pain and tight hips. Cat-cow stretches, seated forward folds, and gentle hip openers like butterfly pose can be particularly beneficial. Stretching is also great for opening up the hips and relaxing the pelvic floor in preparation for child birth!
8. Stay Hydrated and Cool
As your body works hard to support your baby, you may find yourself overheating more easily. Drink plenty of water before, during, and after exercise, and choose cool, breathable clothing to stay comfortable. I loved adding the electrolytes, it made me drink so much more or the straw in my new bottle, I’m unsure but both together really allowed me to increase my intake easily. I could always tell the days I didn’t get enough water in!
9. Modify as Needed
Exercises that felt good in your second trimester may need modifications now. Avoid movements that require lying flat on your back for long periods or involve significant twisting. If you have pain seek help from a professional, it can make all the difference to getting you to move more freely and enjoying exercises. It is always great to work with a trainer or physio that is aware of how to modify exercises if you are in pain!
10. Enjoy the Process
Movement during pregnancy isn’t just about physical health; it’s also an opportunity to connect with your body and your baby. Approach your workouts with kindness and gratitude for what your body is achieving.
Remember, every pregnancy is unique. Always consult with your healthcare provider before starting or continuing an exercise routine, especially in the third trimester. By staying active, you’re not just preparing your body for labor—you’re setting the stage for a healthy postpartum recovery.
Happy moving!
About Ally: Ally is a physiotherapist specializing in pre- and postnatal Pilates. With years of experience supporting women through pregnancy and postpartum, she loves helping mums-to-be stay active and empowered throughout their journey.