What Exercises Can I Do in My Third Trimester?
By the third trimester moving your body still matters, but what you need from exercise has changed. This routine is gentle, Pilates inspired and designed specifically for where you are right now. It helps with aches and pains, prepares your body for birth and even helps your baby get into a good position.
Take it slow. Rest when you need to. And always listen to your body.
Warm Up on All Fours
Rib breathing Start on all fours. Breathe into your side and back ribs. As you exhale gently draw your belly in and up.
Cat and cow stretches Exhale and round your spine up like a cat. Inhale and gently tip your tailbone up looking forward. Move slowly between the two.
Chest circles Walk your hands a little wider. Lower your chest down and circle it around to each side to release tension through your upper body.
Hip circles Imagine drawing small circles with your tailbone. Start small then make them bigger. Both directions.
Kneeling Stretches
Kneeling lunge Step one foot forward into a lunge. This opens up your hips and helps prepare your pelvic floor for birth. Don’t push too deep.
Hamstring stretch From the lunge shift your weight back, flex your front foot and gently hinge forward. Move back and forth between the lunge and the stretch.
Side stretch From the lunge place one hand on the ground and tip sideways to stretch your side body. Use your breath to come back up. Repeat on the other side.
Neck and upper back Come up to kneeling. Do gentle half circle neck rolls forward. Clasp your hands in front and round your upper back. Then clasp behind you and open your chest looking up gently.
Standing Leg and Plie Series
Stand with feet together or hip width apart.
Calf raises Lift your heels and lower them. Draw your belly in gently as you go.
Plies Lower into a squat and come back up. Keep your chest lifted.
Plie holds Stay down in the plie, lift your heels, lower them and stand. Reverse, rise on toes, plie, lower heels, stand.
Wide plies Step your feet wide apart. Plie down pressing your knees open to stretch your hips and groin. Squeeze your legs as you stand.
Curtsy lunges From the wide plie push off one foot to point your toe then step into a curtsy lunge. Alternate sides.
Lunge to knee lifts Step into a lunge with arms forward. Exhale and lift your knee up to hip height then step back into the lunge. Repeat on both sides.
All Fours Mat Work
Spending time on all fours is one of the best things you can do in the third trimester to help your baby get into a good position for birth. 🌸
If your wrists feel sore fold your mat under your hands or drop to your forearms.
Leg extensions Exhale and extend one leg straight back. Lift and lower keeping your hips still and your back from swaying.
Leg bends and tiny circles Hold the leg up, bend and straighten it. Then draw tiny circles in both directions keeping your hips completely stable. Repeat on the other side.
Forearm glute work Come down to your forearms. Flex one foot and drive your heel up. Hold and pulse. Then point your toe and draw slow rainbows behind you crossing over and squeezing your inner thighs. Repeat on the other side.
Side lying leg series Turn onto your side slightly. Lift your top leg, bend it and rotate it in and out. Turn to the other side and repeat.
Child’s pose Take your knees wide and press back to rest. Breathe here for a moment.
Arms and Upper Body
This part helps your posture now and prevents back pain later when you’re feeding your baby.
Tricep push ups From all fours keep your elbows close to your ribs as you lower and push up. Hold at the bottom and pulse.
Shoulder blade push ups From all fours let your chest sink then push up to spread your shoulder blades apart.
W lifts Bend one arm into a W shape and lift it by squeezing your shoulder blade. Tap down and switch sides.
Arm circles Take one arm forward, out to the side, down and back in a full circle. Both sides.
Seated Glutes and Triceps
Tricep dips Sit with legs in front and hands behind you. Lift your body, lower and press back up. A chair or stool works too.
Seated hip thrusts From the top of the dip spread your toes, press into your feet and lift your hips up. Tap down and press up again. You can cross one ankle over the opposite knee for a single leg version. Repeat on both sides.
Cool Down and Stretches
Tricep stretch Bring one arm overhead and gently press on the elbow. Then pull the arm across your body. Switch sides.
Figure four stretch Cross one foot over the opposite knee and walk your foot in to stretch your hips. Repeat on the other side.
Seated side stretch Extend one leg out, tuck the other in and stretch your arm up and over. Switch sides.
Downward dog From all fours tuck your toes and press back. Walk out your heels gently.
Puppy pose Drop to your knees and walk your hands forward. This is one of the best positions for helping your baby get into a good position for birth.
Final stretches A few more hip circles, round out your shoulder blades and finish with a gentle chest opener.
You did it mumma. Every bit of movement you do right now is preparing your body and your baby for the most beautiful day.
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