Safely Exercise in Your Third Trimester of Pregnancy
Exercising is good for us generally, and in the third trimester of pregnancy, it helps a pregnant woman prepare for labour and improves your chances of a hassle-free delivery. By not exercising throughout your pregnancy, your core body muscles may be weak. If your core muscles are in proper form, it will give you good control during labour contractions.
Exercise during the third trimester
Exercising during pregnancy has many health benefits for women. Some benefits include:
- Improved cardiovascular fitness
- An improved blood pressure
- Boosted mood
- Better weight control
You can conduct vigorous activity, such as jogging, when you’re pregnant. There are still some precautions pregnant women must consider to keep both them and the baby healthy. During the third trimester, you should avoid activity that requires:
Below are some workouts you can continue into your third trimester.
One of the best forms of exercise, walking is ideal for pregnant women. If walking isn’t enough of a challenge, try jogging instead to improve you cardiovascular fitness. However, pregnancy isn’t the most ideal time to try out a running routine. If you’ve been at it through to the 27th week, there’s no need to stop unless you have certain health issues or discomfort. You should focus on reducing your training duration and intensity to avoid any strenuous activity.
Swimming and Aqua Sports
If you have access to a pool, make use of it and take advantage of aqua sports. This is an excellent way to get a total-body exercise. If you have aches and pains, this form of exercise can prove highly therapeutic. Water takes the pressure off tired or strained legs and backs and helps prevent overheating.
Yoga, Pilates, Barre, and Other Low-Impact Exercises
Low-impact exercises are ideal for women in their third trimester. These exercises target the major muscle groups and can help you get fit and strong, ready for delivery. Some antenatal classes have exercises specifically designed for pregnant women. The poses are modified to accommodate for your tummy, creating a safe and more comfortable workout as baby grows during their final weeks.
Bodyweight and toning moves
In the third trimester, lying on your back for extended periods can be tricky, so avoid any ab workouts that have you flat on your back. Bodyweight workouts to try, that will maintain your strength may include:
- Modified planks
- Wall push-ups
Heavy weights can be dangerous when you’re at this stage of your pregnancy. Use light weights when doing arm work. It’s best to build up strength early since babies are heavy, and you’ll want to carry them around quite a bit. Try the following exercises with a pair of low weight dumbbells:
- Bicep curls
- Lateral raises
- Triceps work
The third trimester of pregnancy is filled with all sorts of thoughts, emotions, and even more physical changes. The wellbeing of your body and your baby is priority number one. Our Well Women appointments are quick female health check-ups available to all South African women at a reasonable price. Contact Pregnancy by Choice and make an appointment today!
Source: Marie Stopes South Africa (Safe Abortion and Post Abortion Family Planning)
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