14 Amazing Exercises for Your 3rd Trimester

During your third trimester of pregnancy, your body is continuing to experience exciting changes; but with your due date nearing, your body’s rapid development can be exhausting. Instead of exercising, you probably feel like taking a nap. Remember that keeping a regular exercise routine can make labor and delivery much easier.  Stick to these 14, wonderful exercises – with your healthcare provider’s permission – and you’ll be snuggling your little one in no time.

NOTE: Listen to your body when lying flat on the floor. Depending on the baby’s position, you may begin to feel lightheaded if you’re on your back for too long. If this happens, sit up, shift positions, and reconsider that much-desired nap!

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Benefits:

Stabilizes and enhances your trunk muscles
Relieves and prevents lower back pain

Muscles Used:

Primary:
Rectus Abdominis
Obliques
Iliopsoas

Secondary:
Arm Flexors/Extensors

How to Do It:

  1. Sit on the floor with your knees bent and your feet flat, both aligned with your hips. Keep your spine stretched long and tall and relax your shoulders and arms.Inhale and reach your arms toward the ceiling. Exhale and reach your arms toward your feet (parallel to the floor) as you slightly roll back until you’re in the “C” Curve position (see “C” Curve photo).
  2. Inhale through your nose five times – quickly – and keep rhythm with your arms. Exhale forcefully through your mouth five times– quickly – and keep rhythm with your arms.
  3. Hold the position and repeat Step Two 10 times (for a total of 100 breaths/beats).

“C” Curve:

C curve 2-3

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14 Amazing Exercises for Your 3rd Trimester

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2 comments

  1. Profile photo of Kara Kara says:

    Another great abdominal workout keeps you in similar upright position. Instead of putting your arms straight out, put them on the floor slightly behind your hips. Put your weight in your bottom, tighten your belly or “hug your baby” and slowly raise both legs with knees bent off the floor until your shins are parallel to the floor. Hold for 1-2 seconds and repeat 20x.

  2. Profile photo of Christina Christina says:

    Are they kidding? This lady looks in her second trimester. I can barely get out of bed alone and you want me to do these exercises?

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