The Do's and Don'ts for Exercising in Your Third Trimester
July 07, 20203 min read
Exercising while pregnant has many health benefits. It can help reduce back aches and bloating, improve your mood, and help you sleep better, just to name a few! I get excited when I put on my pregnancy leggings and the best sports bra for pregnancy (one of them anyway ; ) ), the Athena 2.0. If you’re in your third trimester, here are the do’s and don’ts you should follow to make sure you feel comfortable while working out and staying safe!
Do’s for Exercising During Your Third Trimester
If you’re experiencing a normal, healthy pregnancy, it’s beneficial to exercise for a bit. Here are some do’s you should follow:
Strap on a comfortable pair of shoes and go for a walk! A simple and low-impact exercise is always perfect during pregnancy. As you enter your third trimester and your belly gets even bigger, other exercises may start to become uncomfortable. When in doubt, walk it out!
Get on your bathing suit and get in the water! Being in the water offers a soothing feeling for any aches, pain, or bloating you may be experiencing. And feeling weightless will help you move around more freely!
Focus on your pelvic floor exercises. If you only do one exercise, make it your pelvic floor exercises. Exercising your pelvic floor will help strengthen it for child birth and aid in recovery. I’m doing a workout program by Kim Vopni, The Vagina Coach, and LOVING it. Do yourself a favor and check her out.
Make sure you are comfortable and listen to your body. Pregnancy, especially during the third trimester, is not the perfect time for you to push yourself when exercising. Listen to your body, when you feel tired, achy, or your feet start to swell, it’s time to stop and rest - you deserve it mama!
Now, let’s talk about what you don’t want to do when exercising while in your third trimester.
Don’ts for Exercising During Your Third Trimester
Don’t hold your breath. It’s one of the worst habits we do while exercising. Holding your breath can increase abdominal pressure which is bad for both mama and baby. Remember to inhale and exhale through each movement.
Don’t try to do ab workouts or downward facing movements. Remember, you want to avoid pressure on your abdomen. Ab workouts can even contribute to diastasis recti (DR), which is partial or complete separation of the abdominal muscles. This condition is common during and after pregnancy, but you should avoid anything that can add to this occurrence.
Don’t try to do high intensity workouts that you are not used to or routines that require quick change in movements. Again, your body is under added stress and you have your belly to account for! So shifting weight quickly is a no-go, you run the risk of knocking yourself off balance and putting pressure on your abdomen with quick jolts.