Discover safe third-trimester exercises to enhance birth outcomes, boost recovery, and ensure a healthier pregnancy journey.
DR Dheekshita (Jr)
At a Glance
Improved Health
Exercise eases back and pelvic pain, improves circulation, and reduces pregnancy discomforts like constipation, benefiting you and your baby.
Preparation for Labour
Gentle exercises like pelvic tilts and Kegels strengthen muscles and improve pelvic alignment for delivery.
Increased Energy and Sleep Quality
Regular activity boosts energy levels and promotes better sleep, which is vital for overall well-being as you approach labour.
Safe and Low-Impact Options
Walking, swimming, and stationary cycling are great low-impact cardio exercises that offer a good workout without straining the body.
Listen to Your Body
It’s important to rest when needed and not push yourself too hard—your body’s signals are key in ensuring both your health and your baby’s health.
In this article
Benefits of Exercise During the Third Trimester
Safe Exercises for the Third Trimester
Listening to Your Body and Knowing When to Rest
By the third trimester, the weight of my growing baby felt overwhelming—an aching back, swollen feet, and endless fatigue. And then there were the worries: Would labour go smoothly? Would I have enough stamina? Was my baby in the right position?
A friend’s simple advice turned things around: “Staying active can help.” Taking it to heart, I started gentle morning walks, prenatal yoga, and stretches for my back and hips—all approved by my doctor. I also learnt breathing techniques and labour-prep moves from a childbirth educator. These small changes made a big difference. My body felt stronger, my mind calmer, and I felt more prepared to meet my baby.
Benefits of Exercise During the Third Trimester
Staying active in the third trimester can truly make a difference for you and your baby. Here’s how:
Improves Maternal and Foetal Health
Gentle movement works wonders in your third trimester, easing muscle tension, improving blood flow, and making those last weeks a bit more comfortable.
Exercise can also help you sleep better—something every mum-to-be needs before entering a whole new phase of life.
It reduces back and pelvic pain, making daily tasks easier, and relieves common issues like constipation.
Plus, it boosts energy levels and strengthens muscles, reducing stress on your joints.
For your baby, staying active improves blood circulation, ensuring they get more oxygen and nutrients.
Long-term benefits include a lower risk of childhood obesity and better cognitive and motor skills as they grow.
Prepares Your Body for Delivery and the Postpartum Period
Moderate exercise can also help you practice labour positions, easing discomfort and giving you a sense of control when the big day arrives.
Pelvic floor exercises are especially beneficial—they strengthen the muscles that support your bladder, and they can even help reduce issues like urinary incontinence during and after pregnancy.
Safe Exercises for the Third Trimester
Here are some fun and safe exercises to consider, but always remember to consult with your doctor or childbirth expert before starting any new routine, especially if you experience any physical discomfort. It’s important to stay safe while staying active!
Low-Impact Cardio Activities
Low-impact cardio activities are perfect for the third trimester. They allow you to maintain your fitness regime without straining your body. These include:
Walking: Walking is simple, accessible, and requires no special equipment. You can do it almost anywhere and adjust the pace to your comfort level.
Swimming and Water Workouts: Swimming provides a soothing workout that supports your weight in water, relieving pressure on your joints. It’s a beautiful way to chill and reduce swelling while enjoying a full-body workout.
Stationary Bicycling: Cycling on a home stationary bike provides an excellent workout for your heart without the danger of falls. It's a good way to get the legs going and great for cardiovascular health.
Strengthening Exercises
The third trimester is a good time to add some gentle strengthening exercises into your routine to help you prepare your body for labour and postnatal recovery.
Exercise
Purpose
How to Do It
Pelvic Tilts
Strengthens lower back, improves pelvic alignment, reduces pain, prepares for labour
Stand with your back to a wall or lie on the floor with knees bent. Tilt your pelvis forward and press your lower back into the wall or floor.
Kegel Exercise
Strengthens pelvic girdle, prevents incontinence, aids postpartum recovery
Squeeze muscles as if stopping urination, hold for a few seconds, then release. Aim for 10-15 reps.
Standing Leg Lifts
Strengthens hip muscles, supports pelvic stability
Stand near a chair for balance, lift one leg straight to the side, hold briefly, then lower. Repeat on the other side.
Wall Sits
Builds leg strength, tones thighs and glutes, opens pelvis
Stand with your back against a wall, feet hip-width apart; slide down into a squat, hold briefly, then return.
Butterfly Stretch
Opens hips, stretches inner thighs
Sit with feet together, knees bent outward. Hold feet and gently lower knees toward the floor, stretching the inner thighs and hips.
Other Effective Exercises to Prepare Your Body for Labour
After getting the green light from my doctor, I reached out to a childbirth expert for advice on simple, practical exercises that could help. Even if you weren’t very active before, starting now can make delivery easier, possibly quicker, and aid in postpartum recovery. Here are five exercises that helped me prepare my body for labour:
Child’s Pose: This calming yoga pose helps relieve pelvic floor discomfort. Kneel on your heels, stretch your arms forward, and lean out. Breathe deeply, and widen your knees as your belly grows. Keep your hips lower than your heart.
Deep Squats: Deep squats relax and lengthen pelvic floor muscles, which are key for delivery. Stand with your feet wider than hip-width apart, squat down slowly as far as you’re comfortable, and press your palms together in front of you.
Cat-Cow Pose: This gentle stretch eases lower back pain and tension. Get on your hands and knees, and as you exhale, round your back and tuck your chin. Inhale, arch your back, and look up. This keeps your spine flexible and relieves pain.
Perineal Bulges: This helps prepare you for pushing without holding your breath. In the last three weeks of pregnancy, sit with a towel under you and gently press the perineal area into the towel. Imagine moving your sit bones apart. If needed, use a mirror to make sure you're bulging down and out, not doing a Kegel contraction.
Perineal Massage: Starting around 35 weeks, perineal massage softens and stretches the tissues of the perineum, making labour easier. Begin with a warm bath or compress. Using a water-based lubricant, press your thumbs down towards your rectum and the sides of your vagina until you feel a slight stretch. Hold for two minutes, then massage in a U-shape. Do this daily for about 10 minutes.
Listening to Your Body and Knowing When to Rest
“Don’t worry about doing everything perfectly,” my childbirth expert reminded me. “It’s all about moving in a way that feels good and resting when you need to. You know your body best!”
As I neared the end of my pregnancy, I found exercising empowering, but I also had to remember to listen to my body. I’d often ask myself, “When do I need to rest?” Labour prep exercises can help with delivery and recovery, but pushing too hard isn’t the answer.
If I ever felt dizzy, out of breath, or just uncomfortable, I’d pause and take a break. Trusting my body’s signals kept me connected with what I—and my baby—needed during this important time.
FAQs
Is it safe to exercise during pregnancy?
If you’re healthy and have a normal pregnancy, you should try to become physically active. However, you should discuss your exercise regime with your gynaecologist during your early prenatal visits.
Is physical activity safe for all pregnant women?
Not all women can exercise during pregnancy. Your doctor can help you learn if exercise is safe for you. Some conditions, like vaginal bleeding or pregnancy with twins, may make it unsafe to exercise.
How much should I exercise during pregnancy?
If you’re someone new to exercise, start it gradually. If you were active before pregnancy, keep up with the same workouts with your doctor’s approval.
What precautions should I take when exercising during pregnancy?
Drink plenty of water before, during, and after your workout. Try not to stand still or lie flat on your back as much as possible. It can cause blood to pool in your legs and feet, standing motionless.
What are warning signs that I should stop exercising?
When exercising, it’s important to watch for warning signs such as vaginal bleeding or leakage, dizziness or shortness of breath before starting, chest pain or headaches, muscle weakness along with calf pain or swelling, and regular, painful contractions of the uterus.
