How to move well in the third trimester
Now is the time to find that magic balance between easing off when your body needs rest and keeping active with the knowledge and truth that moving your body will actually make you feel better in the long run.
The tiredness that you experienced during the first trimester may have returned and everything likely feels that little bit harder. Your body may naturally want to slow down and little aches or niggles are not uncommon but to keep moving will help ease the joints, stretch out, boost energy, improve sleep and help keep you fit and strong for labour.
There’s a lot going on physically and emotionally right now so don’t be too hard on yourself if you need to take it down a notch, take more rest days or change up your preferred form of exercise.
What is best to do
Low impact exercise
Walking, swimming and cycling are low impact options that are kind on your joints, whilst yoga and prenatal Pilates are great if you’re tired and achey but keen to do something.
Resistance training
Resistance training during the third trimester is perfectly fine for as long as you’re happy and comfortable. Continue to focus on strengthening the upper back to counteract all of the time you will spend in that rounded, forward posture once your little one arrives - think nursing, cuddling, carrying, feeding etc. It’s also a good idea to keep the posterior chain (your hamstrings, glutes and lower back) strong so programme hip-hinging actions such as conventional and Romanian deadlifts into your workout.
Incorporate core engagement into everything
The majority of your core work will come from big, compound lifts such as squats, deadlifts, pushes and pulls in which you engage your entire core - abs, glutes and back - to stabilise and support. Breathe work is as important as ever; be sure not to hold your breathe and focus on relaxing your pelvic floor as well as contracting as this is particularly important during the final, pushing stage of labour.
What’s best to phase out (if you haven’t already)
Isolated, crunching abdominal exercises
As above (and noted in Exercise in the second trimester), now certainly isn’t the time to be doing abdominal exercises such as full planks, crunches, hollow holds etc. The intra-abdominal pressure and weight of the baby in these positions is too much on the abdominal muscles. Instead, use your core as a stabiliser in your main exercises and focus on controlling that pressure with correct breathing techniques. For downward-facing exercises such as planks and push ups, drop down to your knees or raise your upper body to alleviate the strain. A sure sign that what you’re doing is too much for your abdominals is visible ‘coning’ or doming down the centre of stomach. If you see or feel this, then stop what you’re doing, reset and re-engage to remove evidence of doming if possible, or seek an alternative that doesn’t place so much strain on this area.
High impact exercises
High impact, plyo exercises such as jumping and skipping put a lot of pressure on the pelvic floor which is already stretched and weakened from the weight of carrying and supporting your growing baby. Now is the time to curtail such moves.
Here, running is a hot topic. Though you may still feel comfortable running, there is a lot going on internally. Whilst there is no strong evidence to suggest that running later on in pregnancy is harmful to the baby, it may lead to a longer recovery period for you given the stress put on the pelvic floor. For many women, once you get to a certain point in your third trimester discomfort in your hips and pelvic floor issues (leaking fluids) will be a natural sign that its time to hang up your running shoes for the time being. Be sensible and listen to your body when it tells you enough is enough.
If you do decide to continue running then be sure to:
fuel appropriately before and after
stay hydrated
prioritise rest days
warm up properly to include core and glute activation
invest in a supportive sports bra and quality running shoes offering adequate support
(As you hit the final few weeks if you are still running, perhaps consider your route to make sure you don’t venture too far from home and that you carry your mobile with you at all times, alternatively, take a running partner with you…just in case!)
Fast-action movements
Relaxin continues to be released into the body during the third trimester meaning that your joints are looser and feel less stable. As a result, moving into and out of exercises - and changing direction - quickly can become more challenging. Take it easy, slow things down when necessary and practise control throughout the entirety of your workouts.
As I’ve recommended with approaching exercise throughout every trimester, your body is the best indicator as to whether what you’re doing is appropriate for you. In your third and final trimester rest, don’t underestimate the benefits of just walking, or simply stretch when your body is telling you it needs downtime. Then, when you do have more energy, put it into a safe, effective workout. Priorities are making sure you’re happy, healthy, rested and comfortable before you go into labour.
Current guidelines recommend 150 minutes of exercise per week during pregnancy. This amounts to just 30 minutes, 5 times per week. There are SO many benefits to exercising during pregnancy (see here to read about them!) so try to do what you can but don’t beat yourself up if all you want to do it sleep or relax on the sofa. Nausea and fatigue usually subside as you enter the second trimester so you can reassess and hopefully get into some sort of routine then. Remember that every pregnancy is different so don’t compare yourself to others, stay in your own lane and do what you can, when you can.
If you’d like to read and learn more about prenatal exercise then I have a full ebook to download. With information on all physical and physiological aspects, there is advice to get you through and understand how and when to adapt during each trimester. This practical guide answers your questions and delivers the information, exercises, and workouts you need to build and maintain your personal fitness. It’s aim is to give you the reassurance and confidence to do what is best in the way of movement and exercise so you can enjoy peace of mind.