May 16

How to Exercise in the Third Trimester of Pregnancy

exercise in third trimester

The third trimester of pregnancy is a time of new aches and pains, but exercise can still keep you healthy. If your doctor gives you the go-ahead, gradually ease into a workout routine.

Try walking or jogging if you can. You can also join a prenatal yoga class. These workouts can strengthen your core and pelvic floor, helping with stability and preparation for delivery.

Exercises to Avoid

In the final trimester, some pregnant women start to worry about how they’ll continue to stay physically active – especially as their due date gets closer. But it’s important to remember that even as pregnancy becomes more demanding, regular exercise can actually help create a healthier, more resilient body for the baby’s birth.

While most exercises are safe in a healthy third trimester, there are some that should be avoided to prevent the risk of complications such as blood clots and a slow labor. Avoid lying flat on your back for long periods of time or doing exercises that require you to be in a supine position (like crunches).

In general, aim to exercise at an intensity where you can talk easily and don’t feel exhausted. Try not to raise your body temperature too much and drink plenty of water during workouts. Also, consider joining a yoga or pilates class that is designed specifically for pregnant women.

Exercises to Do

If you’ve been active before your pregnancy, it is generally safe for most women to continue a low- to moderate-intensity exercise routine until their third trimester. It is important to be guided by your ob-gyn and to avoid raising your body temperature too high – this could affect blood supply to your baby.

Swimming is one of the best exercises to do in your third trimester of pregnancy, as it is low impact and helps with pelvic floor strengthening. This will help reduce the risk of postpartum complications such as a weakened core and prolapsed pelvic floor.

Having said that, there will be days when even basic exercises like shoulder stretches or neck rolls feel too much for your weary pregnant body. Listen to your body and be kind to it, taking a day to rest if you need to. And of course, never exercise to the point of exhaustion. You may also want to take part in a prenatal fitness class, such as yoga, Pilates or aqua aerobics.

Exercises to Stay Active

Exercise is the best way to improve a woman’s health in pregnancy. It will help to combat the most common complaints during this stage — back pain, fatigue, trouble sleeping, swelling and shortness of breath.

Those who exercised regularly before becoming pregnant may be able to keep up with their regular fitness program as long as they follow a doctor’s advice and avoid high-impact activities such as running. Those who were not as active before pregnancy should start with low-impact exercises, such as walking, and gradually increase their activity level.

Prenatal yoga or Pilates is a great option as it is specially tailored for pregnant women and will help to strengthen muscles that will be used during childbirth. Try exercises like the Cat/Cow — assume a quadruped (all fours) position, round your back and arch it, holding for a few seconds. Repeat 8 to 10 times. This will strengthen your spine. It can also help relieve lower back pain.

Exercises to Stay Healthy

If you have a healthy pregnancy and have been cleared by your doctor, it is generally safe to exercise through the third trimester. However, you will have to be more selective with your exercises. High impact exercises like jumping, leaps, twirls or plyometrics are no-gos in the homestretch, as are any movements that can throw you off balance and potentially hurt yourself or your baby.

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Other safe activities include walking, swimming and prenatal yoga. Walking is a great low-impact activity that can help ease back pain and increase overall comfort. Swimming also allows you to move comfortably and takes some weight off your joints and ligaments.

As for yoga, it’s a great way to improve posture and orient the body for labor. One good workout to do is the cat-cow pose. To do this, assume a quadruped position (all fours) and round your back, arching like a cat. Repeat this movement eight to 10 times.

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Frequently Asked Questions

What are the health benefits of meditation and yoga?

Yoga and meditation have been practiced for thousands of years by people all over the world. They ease stress, increase concentration, decrease pain, improve physical fitness, and help with relaxation.

Both activities include various types of postures, breathing practices, and meditation.

Yoga, for example, requires you to perform certain positions (e.g. downward dog) in order to stretch various body parts. Meditation requires you to be quiet and allow your thoughts to flow freely.

What are eight types of yoga, and what do they mean?

Yoga is an ancient Indian discipline that has been used to find inner peace, harmony and balance for thousands of generations. It involves meditation, breathing exercises, physical postures (asanas), relaxation techniques, and dietary guidelines.

There are eight main kinds of yoga. Each has its own styles and practices. These include Ashtanga Vinyasa, Hatha, Iyengar, Kripalu, Kundalini, Power, Restorative, and Yin.

Each style offers its own set of benefits but all are designed to help you find inner peace, balance and harmony within yourself.

There are many different ways to learn yoga, so you can choose whichever one best suits your needs.

What is the distinction between yoga and mediation?

Both yoga and meditation require you to focus on your breathing and body. They have different goals and approaches. Meditation is about being mindful and present while yoga emphasizes movement.

Finding a class near your home is a great place to start. Classes are offered at no cost at high schools, community centres, parks, and in gyms.

You may be able to find information about where to go online. Ask your friends, family members, or local library for advice.

What are the benefits for beginners of yoga?

Yoga is a great way of learning how to relax while staying fit. Yoga can help you improve your flexibility, balance, posture, and strength. Access to classes are available in all levels, from beginner to advanced, throughout London.

You can feel relaxed and rejuvenated after a tiring day. Yoga is a great way to relax, enjoy and get fit.

You don’t need special equipment and there are many types of yoga. The best thing about yoga, is that anyone can do this.

Is there any difference between yoga and meditation?


These two activities may share many similarities. However, they differ greatly in structure and duration.

Yoga is a form of yoga that focuses on building strength, flexibility and balance.

On the other hand, meditation aims to calm your mind, ease tension and promote inner peace.

What kind of exercise does yoga refer to?

Yoga is a physical activity which combines stretching exercises and breathing techniques to provide health benefits. It also helps people relax and reduce stress levels.

Yoga is an ancient Indian practice which originated in Hinduism.

The Sanskrit words asana (“posture”) and yuj (“to combine”) give rise to the name yoga.

Yoga was discovered by Patanjali 200 BC.

Due to its numerous benefits for health, yoga has grown in popularity around the world.


  • This type of yoga consists of a set 26-posture series and two breathing exercises in a room heated to 104℉ (40℃) in 40% humidity to help recreate the Indian climate Choudhury knew. (
  • According to a 2017 national surveyTrusted Source, The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. (
  • The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (
  • According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities. Even the simplest ones can increase the risk of death (24). (
  • According to a research project published in the (opens in new tab) in 2009, flexibility increased in just six weeks when subjects practiced Iyengar yoga once a week. (

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Yoga Meditation: 12 Health Benefits

Yoga is one the oldest forms known of exercise. It has physical postures (asanas), along with breathing exercises (pranayamas). It was created thousands years ago. The word yoga means joining or union. Yoga can help unite the body and mind.

Yoga originated in India. The practice was brought to Europe in middle ages. There are many types of yoga today, including Hatha, Kundalini and Vinyasa as well as Power Yoga, Power Yoga, Restorative and Iyengar. Each type has its own style of physical activity as well as breathing techniques and relaxation methods.

In general, yoga is a holistic system of self-development that includes aspects of physical fitness, mental well-being, spiritual growth, and environmental conservation. Regular practice of yoga can provide many health benefits. These include better flexibility, strength, balance, coordination and endurance, as well stress reduction and overall wellness.

  1. Stress Reduction – Stress can impact every area of our lives, including our emotions, ability and concentration, sleep quality, energy levels, immune system, and even our appearance. Stress comes from external factors like relationships, finances, work environment, family responsibilities, etc., or is internally caused by negative thoughts and emotions. Research has shown that those who regularly practice yoga have significantly lower stress levels than those who do it not.
  2. Improved Flexibility – Regular practice of yoga improves your flexibility. This is because stretching muscles increases blood flow, stimulating muscle cells to grow faster. Stretching strengthens your muscles and ligaments. This makes it less likely for them to be injured.
  3. Yoga can improve your balance. This is because it trains your body to maintain proper alignment while exercising. This helps strengthen the muscles around joints, including the ankles.
  4. Regular yoga practice can increase your endurance. Yoga, as mentioned above, increases blood flow to stimulate the muscles. This makes them stronger.
  5. You will experience less anxiety when you do yoga. Yoga helps you to be present in the moment and not get distracted by worrying about the future. This will reduce anxiety and help you deal with stressful situations more effectively.
  6. Improved Concentration – As stated previously, yoga improves your ability to focus on the present and now. It also helps improve memory, attention span, as well problem-solving and problem solving skills. All of these aspects will allow you to be more productive.
  7. Yoga can help you boost your immune function. You’ll live a healthier lifestyle through improving circulation, strengthening the muscles, and improving your posture. Eating healthy foods and taking care of yourself physically will naturally have a strong immune system.
  8. Weight Management – Yoga can be a great way for you to lose weight. It encourages healthy eating habits. It also teaches you how to manage stress so that you don’t overeat when faced with tempting food items.
  9. Research shows that yoga can help improve your sleep quality by increasing your daily practice of 20 minutes. This is because yoga can both exercise your mind and your body. Endorphins, serotonin and other hormones are released by your brain. This makes you happy and relaxed.
  10. Lower Blood Pressure – Yoga has been shown in studies to lower high blood pressure. Regular yoga practice helps lower blood pressure by increasing heart rate and blood flow throughout the body.
  11. Improved Digestive Health – Yoga is known to help digestion. Yoga is known to relax your body and mind, as well as calm down digestive tract movements.
  12. Improved mood- Yoga has also been known to improve your mood. It reduces anxiety and depression. Yoga practice can reduce stress and tension, giving you a happier outlook.


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