Doctors share 8 effective third trimester exercises to prepare your body for labor, ease discomfort, and strengthen the muscles needed for delivery.
The third trimester of pregnancy is a time of anticipation and preparation, with your body undergoing significant changes to support your growing baby. Though it’s natural to feel a bit slower, maintaining an exercise routine with doctor-approved third trimester exercises can enhance your comfort, prepare your body for labor, and aid in postnatal recovery.
This final stage of pregnancy benefits from gentle, focused movements that alleviate common discomforts, improve stamina and promote strength.
Below, we’ll discuss eight effective third trimester exercises to help you move with confidence, strength, and ease.
Doctors-Approved Third Trimester Exercises for Safe Pregnancy
1 – Pelvic Floor Exercises
Pelvic floor exercises are essential during the third trimester. Strengthening these muscles helps you prepare for labor and minimizes the risk of incontinence post-birth. Pelvic floor exercises also contribute to a smoother postpartum recovery and reduce the chances of pelvic organ prolapse.
- How to do it: Imagine you’re trying to stop the flow of urine midstream. Contract these muscles, hold them for 5 seconds, then relax. Repeat for 10 reps. Aim to do 3-4 sets daily.
Strengthening your pelvic floor now will not only make delivery easier but will also aid in recovery after birth.
2 – Modified Squats
Squats are a powerful, functional exercise for pregnancy. They target the lower body and core muscles, which are vital for childbirth. In the third trimester, modified squats can be adjusted to be comfortable and safe while strengthening the hips and thighs.
- How to do it: Stand with feet shoulder-width apart. Slowly lower yourself into a squat, keeping your back straight and knees aligned. Use a chair for support if needed. Aim for 10-15 repetitions.
Squats help prepare the pelvic muscles for labor and provide gentle stretching to alleviate discomfort.
3 – Pelvic Tilts
Pelvic tilts are gentle exercises that relieve lower back pain—a common complaint in the third trimester. They work by stretching the lower back and strengthening the core, helping stabilize the spine.
- How to do it: Begin on all fours with hands and knees on the floor. Tuck your pelvis under, arching the back slightly, then release. Perform 10-15 repetitions.
This exercise is easy on the body and provides much-needed relief for an aching back.
4 – Walking
Walking is one of the safest and most beneficial exercises during the third trimester. It’s a low-impact cardiovascular exercise that promotes blood circulation, boosts mood, and relieves tension without stressing the body.
- How to do it: Aim for 20-30 minutes of walking daily at a comfortable pace. Morning walks can boost energy levels and start the day with a positive mindset.
Walking helps prepare your body for the stamina required during labor and reduces swelling, which is common in the final weeks of pregnancy.
5 – Prenatal Yoga
Prenatal yoga is tailored to the needs of pregnancy, focusing on gentle stretches, controlled breathing, and relaxation techniques. Yoga poses like child’s pose and cat-cow can reduce back pain, improve flexibility, and aid in relaxation.
- How to do it: Consider joining a prenatal yoga class or following an online prenatal yoga session. Always avoid poses that put a strain on your belly or involve lying flat on your back.
This exercise is especially helpful for reducing anxiety and teaching breathing techniques that can be useful during labor.
6 – Arm and Shoulder Workouts with Light Weights
Strengthening the upper body with light weights prepares you for the physical demands of holding and lifting a newborn. This third trimester exercise focuses on stamina and gentle strength, helping you build endurance without straining.
- How to do it: Using light weights (1-5 lbs), perform controlled bicep curls or shoulder presses, doing 10-15 repetitions per arm. Keep movements slow and controlled.
This exercise builds strength gradually, making the transition to caring for a baby smoother and less physically taxing.
7 – Cat-Cow Stretch
Cat-cow stretches are excellent for reducing tension in the back and neck. This exercise is a staple in prenatal yoga and is loved for its ability to gently stretch and relieve aches in the back while promoting flexibility​.
- How to do it: Start on all fours, then arch your back upward (cat pose). Next, drop your belly down while lifting your head and tailbone (cow pose). Repeat 5-10 times.
This simple movement provides comfort, especially in the lower back, which often carries extra weight and tension during pregnancy.
8 – Side-Lying Leg Lifts
Side-lying leg lifts strengthen the hips, thighs, and lower back. They’re low-impact and safe for the third trimester, targeting areas that support the extra weight of your belly.
- How to do it: Lie on your side, with your legs straight. Lift the top leg a few inches, hold briefly, and lower. Repeat for 10-15 reps on each side.
Leg lifts improve stability and balance, which can be affected as your center of gravity shifts in the third trimester.
Benefits of Third Trimester Exercises
Staying active with doctor-approved exercises during the third trimester offers a range of physical, mental, and preparatory benefits that can make a meaningful difference in your pregnancy experience and postpartum recovery. Here’s how:
1 – Improved Physical Comfort
Regular exercise can help alleviate common pregnancy discomforts such as back pain, joint strain, and swelling. Gentle exercises like pelvic tilts, squats, and side-lying leg lifts can relieve lower back pressure, improve posture, and reduce swelling in the legs and feet, which is especially helpful as the body adapts to carrying more weight.
2 – Enhanced Strength and Stamina for Labor
Labor is physically demanding, and building endurance in the third trimester can make a big difference. Exercises that target the core, pelvic floor, and legs help prepare your body for the exertion required during childbirth.
Practices such as modified squats, which engage the pelvic and leg muscles, are particularly useful for strengthening the areas that support labor.
3 – Better Circulation and Reduced Swelling
Low-impact cardio exercises like walking and prenatal yoga promote healthy blood flow, which reduces the risk of swelling and varicose veins. Improved circulation also benefits your baby by supporting the oxygen and nutrient exchange through the placenta.
Additionally, regular movement helps prevent the buildup of fluids in the extremities, minimizing swelling in the feet and ankles.
4 – Mental Health and Stress Relief
Exercise releases endorphins, which can improve mood, reduce anxiety, and ease tension—valuable benefits as the body and mind prepare for the transition into motherhood. Prenatal yoga and mindfulness practices in particular foster a sense of calm, equipping you with relaxation techniques that can be beneficial during labor.
5 – Support for Postpartum Recovery
A well-maintained exercise routine during pregnancy can aid in a smoother postpartum recovery. Strengthening the pelvic floor, core, and leg muscles now will make it easier to regain mobility, support posture, and build resilience after childbirth. Kegel exercises, in particular, are highly effective for helping the pelvic floor recover.
Incorporating third trimester exercises is about more than just staying active—it’s about nurturing your body and preparing both physically and mentally for the incredible journey of childbirth and motherhood. Always consult with your doctor to ensure the exercises you choose are safe and suitable for your individual needs.
Safety Tips for Third Trimester Exercises
While these exercises can be highly beneficial, it’s essential to exercise safely in the third trimester. Here are a few tips:
- Listen to your body: If something doesn’t feel right, it’s okay to stop. Pregnancy is a time to be gentle with yourself.
- Avoid high-impact movements: High-intensity exercises, bouncing, or activities that involve a risk of falling should be avoided.
- Stay hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration.
- Focus on posture: As your belly grows, maintaining good posture during exercises becomes crucial to avoid back strain.
If you have any concerns, consult your doctor or a prenatal fitness specialist. They can tailor exercises to fit your needs and ensure you stay comfortable and safe.
Final Word: Embrace Gentle Movement for a Healthier Pregnancy
Engaging in gentle third trimester exercises can support you through the final stage of pregnancy, alleviating discomfort, enhancing stamina, and preparing you for labor. From pelvic tilts to walking and prenatal yoga, each movement is designed to ease tension, support your growing body, and boost confidence as you approach childbirth.
Remember, every step you take now strengthens both body and mind, creating a foundation for a healthier pregnancy and a quicker recovery.
For more tips on wellness during pregnancy and beyond, visit Positive Kristen’s offerings or explore additional resources on the Power of Positivity.
