14 Amazing Exercises for Your 3rd Trimester

Rolldown-2-3

Roll-Down Series

Benefits:

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

Muscles Used:

Primary:
Rectus Abdominis
Obliques
Iliopsoas

Secondary:
Arm Flexors/Extensors
Gluteus Maximus
Hamstrings

How to Do It:

  1. Sit on the floor with your legs straight, about hip distance apart.
  2. Inhale and grow taller. Exhale and slowly roll your spine down to the floor, pulling your belly button in (creating a curved “C” shape with your lower spine – see “C” Curve photo), until you’re lying flat.
  3. Inhale and lift your arms until they are parallel with your ears. Exhale and roll back up, one vertebra at a time, until you are back in the starting position, sitting tall with your shoulder blades pressing downward. (If this is difficult, place your hands on your upper thighs and gently pull yourself up, allowing your stomach to do as much of the work as possible.)
  4. Repeat Step Two and Three for a total of six repetitions.

“C” Curve:

C curve 2-3

Advanced:

Ribcage Arms: As you are rolling down, stop at the half-way point. Inhale and lift your arms until they are parallel to your ears. Exhale and lower your arms until they are parallel to the floor again. Repeat this for a total of six repetitions. (Remember to keep your shoulder blades dropped and relaxed, your spine lifted and long, and your ribcage in a closed position and continue to pull your bellybutton inwards, towards your spine.)

Torso Twist: As you are rolling down, stop at the half-way point. Keeping your arms parallel to the ground, inhale and open your torso, rotating from your core. Exhale and return to the starting position. Alternate sides and repeat this for a total of six repetitions. (Remember to keep your shoulder blades dropped and relaxed, your spine lifted and long, your ribcage in a closed position, and continue to pull your bellybutton inwards towards your spine.)

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14 Amazing Exercises for Your 3rd Trimester

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2 comments

  1. 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. 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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