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Exercise in pregnancy 3rd trimester is essential for both moms-to-be and your baby’s health. In the third trimester, regular exercise is necessary since it can help manage physical discomforts associated with pregnancy and labor and reduce stress levels. As a fitness coach and mom, I’m sharing five tips to ensure you get the most out of your exercise routine during this time.
How to Stay Active to Exercise in Pregnancy 3rd trimester
It can be tempting to stay in bed all day when you’re in your third trimester—and while resting is sometimes necessary, it’s also essential to keep your body moving. Even if it’s just a short walk around the block or light stretching exercises, staying active will help you stay energized throughout your healthy pregnancy. As pregnancy progresses, make small goals for yourself each week to try to move 3-5 days a week, even if it’s just for a long walk.
Listen to Your Body (and Your Doctor!)
Every pregnant woman has different needs and tolerances when exercising, so listen to what your body tells you while exercising. If something doesn’t feel right or causes pain, stop immediately and modify the activity or rest until everything feels okay again. Talk to your doctor about any modifications you need to make for exercise. For some pregnancies, your doctor may advise keeping your heart rate below a certain level. If that’s the case, always wear a heart rate monitor while exercising. If taking an exercise class, let the instructor know you’d like modifications given.
Choose Low-Impact Activities
Pregnant women may find high impact exercise like running and jumping uncomfortable during your third trimester due to the strain on your joints and the weight in the front of your body (especially in months 8 and 9). If that’s the case, try more low-impact aerobic exercise like swimming, cycling, walking, yoga, and weight lifting during the third trimester of pregnancy. These activities will provide enough intensity without putting too much pressure on your body. I highly recommend this sports bra if you choose high intensity exercise or have large breasts from pregnancy. It’s adjustable, which gives you longevity as your breasts change with pregnancy and breastfeeding. It’s the only sports bra that I can work out with pregnant due to my pregnancy breast size (36H)!
Stay Hydrated during Pregnancy
Pregnancy can be an incredible journey, but it can also be difficult on your body. One of the most important things for pregnant women is to keep in check is hydration – drink lots of water throughout your pregnancy, especially when you exercise in the third trimester! Staying hydrated during pregnancy can help alleviate everyday aches and pains associated with pregnancy, such as bloating and fatigue. It’s also a great way to ensure that you have enough fluid for your baby’s growth and development. By staying hydrated, you can play an active role in helping to prepare yourself for labor and reduce the risk of preterm labor. Ultimately, drinking lots of fluids is one of the best gifts you can give your little one during these crucial nine months.
Be Flexible With Your Workout Routine
As your pregnancy progresses, you may find that some days are better than others when exercising—so don’t be afraid to switch things up if necessary. On days when fatigue sets in early or any discomfort makes exercising difficult, try doing something less strenuous, like gentle stretches, walking, prenatal yoga, or pelvic floor exercises. This will help keep you active without putting too much strain on your body at this crucial stage of development for both mommy and baby. Pelvic floor exercises and kegel exercises are perfect for preparing the pelvic floor muscles for childbirth.
Furthermore, working out at home during the third trimester may make you more comfortable. During my pregnancies, I really wanted privacy when exercising, especially after week 35. Check out my at-home workouts and my amazon home workout equipment favorites.
Wear a Pregnancy Belly Support Band for Exercise in Pregnancy 3rd Trimester
A pregnancy belly support band can help make those jogs or yoga sessions in the third trimester more comfortable. The band helps relieve pain, reduces bouncing, and its light material feels incredible against your skin. Plus, it provides back support wherever your need it! Wear it during all your exercises during this particular time, and you’ll enjoy a comfortable workout experience every time. The top 3 pregnancy belly bands I recommend are:
Motif Medical – soft, breathable fabric provides abdominal support for a growing baby bump. It supports the core muscles during daily activities and exercise. It’s adjustable, so one size fits the entire pregnancy. I wore this during my pregnancy workouts to relieve my lower back pain.
Maternity Support Belt
Maternity Support Belt – this amazon find has many great reviews and comes in pink! This maternity support belt helps to reduce low back pain.
Pregnancy Belly Support Band
Pregnancy belly support band– a different style that wraps around the entire body and helps lift the baby bump during the pregnancy. This is a great tool to use during third trimester exercises.
Exercise in Pregnancy 3rd trimester
Exercise in pregnancy 3rd trimester can positively impact both the mom’s and baby’s health during this time—so why not try these five tips? Keep listening to what your body tells you, stay hydrated and flexible with your routine if needed, choose low-impact activities suited for pregnant women, and above all else–keep moving! With these five tips in mind, there’s no reason why moms-to-be can’t enjoy a safe yet rewarding exercise routine during their third trimester of pregnancy!
If you’re a mom-to-be, you may also be interested in reading:
- The Best Pregnancy Belly Bands For Runners
- Postpartum Bathroom Basket: A Must-Have for New Moms
- The 5 Best Postpartum Leggings
- Breastfeeding Gift Basket: The Perfect Gift for New Moms
Till next time,