Third Trimester Pregnancy Exercise Tips and Modifications

The homestretch! While the third trimester gets the most jokes around feeling large and uncomfortable (cue the pregnancy waddle), I'm here to say it DOES NOT have to be that way.

While there are many factors at play, intentional exercise geared toward what your body needs right now is a major controllable factor you have to your advantage! I've helped many clients stay active and functional right up to birth.

Tune in to learn what's going on with your body in the third trimester, exercise tips to feel your best to the end, important exercise modifications, and how to manage common pregnancy pains.

Oh, and don’t forget to download our FREE Pregnancy Guide: Pregnancy Exercise Modifications by Trimester

In This Episode You’ll Learn:

• common third trimester pains and how to minimize them

• what to do for exercise to support your body and prepare for birth

• exercise modifications to protect your core

More Resources!

• Keep your workouts safe with our [FREE] Pregnancy Guide: Pregnancy Exercise Modifications by Trimester

• Work with me 1-1 for personalized fitness guidance and support: Learn more and apply here

• For more free content, connect with me on Instagram @strongmamawellness

Show Notes

Hey, hey! Welcome back to the Strong Mama Podcast. I'm Nicole, your host, exercise physiologist, and a pre and postnatal fitness coach. Super excited to have you with us, whether you're a long-time listener or a newbie – welcome! Today, we're diving into the third trimester, and there's more goodness coming up next week on the fourth trimester. So, subscribe, leave a rating, and review if you're enjoying the content – it really makes my day!

Alright, let's tackle the third trimester. Often seen as a feared time of huge bellies and discomfort, I'm here to tell you it doesn't have to be that way. Following some advice can make a significant difference. While genetics and anatomy play a role, a preventative approach can keep you functional and active.

My personal experience and that of my prenatal clients suggest that staying active is key. Yes, things slow down a bit in the last few weeks, but it doesn't have to be unbearable. Exercise, in particular, is crucial to avoid late pregnancy discomfort that interferes with daily activities.

We're going to cover body changes, exercise tips, birth preparation, and modifications for this jam-packed episode. So, buckle up and let's dive in!

Body Changes in the Third Trimester:

The third trimester brings about significant growth. Your center of gravity shifts, glutes become under-active, shoulders round forward, and breast development contributes to postural changes. Increased weight on the pelvis leads to potential aches and pains. Relaxin, a hormone relaxing muscles and ligaments, adds to the mix. Common discomforts include pelvic pain, back pain, sciatic pain, and carpal tunnel syndrome.

The core continues to expand and diastasis recti, a separation of abdominal muscles, may occur by the end of pregnancy. This is common in pregnancy, but manageable postpartum with recovery and strength work.

Exercise Tips for the Third Trimester:

1. Support Your Body's Stability:

   • Engage in strength training at least 2-3 times a week for total body focus.

   • Include deep abdominal and glute work to support posture and pelvis stability.

   • Deep core work and glute isolation can be incorporated in the same workout.

2. Shift into a Birth Prep Mindset:

   • Focus on mobility, especially for the pelvic floor.

   • Build endurance with steady-state cardio and labor-intensive interval training.

   • Incorporate birth prep breathing exercises into workouts.

Modifications for the Third Trimester:

1. Low-Impact:

   • Avoid jumping and running.

   • Opt for low-impact cardio to reduce pelvic floor stress.

2. Avoid Full Planks:

   • Switch to modified positions with hands on an elevated surface to reduce abdominal wall load.

3. Exertion in Supine Position:

   • Avoid exerting force in a supine position to prevent blocking blood flow to the fetus.

   • Switch to alternatives like standing chest presses or floor chest presses with elevated hips.

Continue to listen to your body: Always be attuned to warning signs, such as core doming, leaking, pain, or pelvic floor discomfort. If something doesn't feel right, modify or switch exercises accordingly. Advocating for yourself is crucial.

That's a wrap for the third trimester. Don't forget to check the episode details for links and additional resources. Follow me on Instagram at @strongmamawellness for more content and updates. If you're looking for personalized support, coaching options are available.

Ready to feel more safe and confident in your exercise?

Grab our [FREE] Pregnancy Guide: Pregnancy Exercise Modifications by Trimester

Thanks for tuning in, and catch you on the next episode of the Strong Mama Podcast!

xx, Nicole

I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!

Keep your pregnancy workouts safe with our FREE Guide!

You’ll learn important exercise modifications for each trimester of pregnancy.