Third Trimester Exercise Program
Now that you’ve made it to the 3rd trimester, what are some workouts that you can do that make you feel strong while being safe at the same time? Once you’ve hit the 3rd trimester, chances are you’re feeling lethargic. All of this is normal. When in doubt listen to your body. By now your cardiac output has increased to about 40%, and what was once easy during the 1st or 2nd trimester, may be getting more difficult because all of the energy and blood flow is used to grow your baby. So your body is constantly working.
Avoid any major hinge movements or forward folding. A lot of women tend to get light-headed during these moves. Also, avoid anything that is back laying. This compresses a major blood vessel that delivers blood to the uterus which can make you feel dizzy.
As always, consult with your doctor before starting any workout routine especially if this is something brand new. At this stage in the pregnancy, any little bit of movement is good movement. Keep the workouts short and sweet because your body probably isn’t ready for that 1-1.5 hour workout no matter how much energy you think you have.
Here is a workout that helps strengthen pelvic floor/core, lower body, and some upper body work (because you need to be able to carry your baby and that car seat!). This safe workout will also help maintain strength.
Workout: 3 Rounds Each
Childs Pose Rockers - Start on hand and knees in a tabletop position and then shift into child pose for a breath and the shift back. Repeat this 10 times.
Squat w/ Block/Ball Squeeze - Place a block or yoga ball between knees. Stand tall, then slowly lower into a squat position, then squeeze block for 2-3 secs, the return to stand. Repeat this 10 times.
B-stance Resistance Band Row - Stand tall . Straighten right leg, then bring left leg behind, bending leg, and lifting heal off ground. Grab resistance band with left hand and pull resistance band towards hip . Make sure there is enough tension to straighten arm and release. Repeat on opposite side. Repeat this 10 times.
Hip Thrust variation - Start on bench. While keeping upper back on bench, plant feet underneath knees. Slowly lift hips off ground then return back to center. Only lift and lower as much as body will allows. Repeat this 10 times.
Loaded or Farmer March - Grab 10-15 lbs dumbbell or kettlebell. Place weight just above but not resting on shoulder. Then begin to march by lifting legs to nearly 90 degree angles. You may not be able to lift legs quite as high because of the shape of belly. Modify accordingly. Repeat this 10 times.
The main priority is your health and the health of your baby, so when in doubt listen to your body. Your body will always let you know what works.
