Ahhh…3rd Trimester I hear you say…time to kick back, relax and stop exercising…Not so fast! Whilst it may be the trimester at which you are at your heaviest thus far, as long as your 1st and 2nd trimester have progressed well, there is no reason to stop exercising. In fact, this is a time where you will need your energy level boosted more than ever and with the sleep inducing benefits of exercise, now is the best time to keep your routine going.

Read my tips on training safety during the 3rd trimester and try out some of the explained exercises:

• Things to avoid in the 3rd trimester
• Considerations for 3rd trimester exercise
• Exercise for your lower body
• Exercise for your upper body
• And relax…

Things to avoid in the 3rd trimester

Apart from an increase in body weight and baby, there are no other major changes which occur in the 3rd trimester than in the 2nd. So you can mostly keep up your existing exercise programme as long as you listen to your body and avoid anything that is uncomfortable to you. Obviously, the same ‘don’ts’ that applied in the 1st and 2nd trimester carry through to the 3rd. It is also not a time where you would consider trying any new activities, but trying anything too adventurous at this point in your pregnancy is probably the last thing on your mind anyway!

Considerations for the 3rd trimester exercise

Again, most of the previous advice for exercise in pregnancy still applies. As the breast area is now possibly at its heaviest and perhaps most tender, wearing a good, supportive sports bra is key. When doing cardiovascular activity, also ensure you take regular breaks for water to keep your body hydrated and to regulate your body temperature. As always, make sure good posture is maintained throughout all exercises and that you are making modifications according to your changing ability.

Exercise for your lower body

• Squats – Avoid going too deep with squats at this stage as the extra weight of the baby can create instability risking poor posture in the lower back area. ½ squats or chair assisted squats are best now.
• Leg Extensions – Either with a low weight on the gym resistance machine or seated on a chair using an ankle weight. Slowly raise alternate legs up and return to start position before the knee locks.
• Hamstring curls – These are completely safe to keep going with as explained in our 2nd trimester feature. Repeat the above 2 x 12.

Exercise for your upper body

• Box press-ups – Position yourself on all fours on the floor, hands slightly wider than shoulder width apart. Keeping the abdominals lightly contracted slowly bend the elbows and lower your upper body towards the floor. Ensure you keep your back as flat as possible and return to the start position.
• Front shoulder raise – Sitting in a chair with your feet flat on the floor and using two cans of beans or some light free weights for resistance, raise your arms up to shoulder level and return to start position.
• Seated tricep kickbacks – Again from the seated position and using the weights/beans, move your lower arm back until you feel your tricep (back of your arm) squeeze tightly. Your upper arm should remain close to your body and the lower arm should move slowly like a pendulum as opposed to swinging back and forth.

Please note: there is no reason why these exercises cannot be performed whilst standing, some
women may just find being seated places less strain on the lower back as their bump grows.

And Relax…

I have decided to leave out a cardiovascular guide in this feature as nothing really changes as regards to what you are able to do, from in the 2nd trimester. I did however think it would be nice to focus a little on the benefits of some relaxation and stretches in this final part of our ‘exercising in each trimester’ programme.

Relaxation routine:

• So, at the end of your workout you can begin your cool down with a cat stretch. This is explained in my previous features and is great for toning, posture and relaxation.
• Next sit on the floor with your legs crossed or on a chair if you find it more comfortable and rotate your shoulders forwards for 10 and back for 10. Great for reducing upper body tension.
• In the same position and looking straight ahead, lower your right ear to right shoulder and repeat other side. Alternate between the sides for 10 reps.
• Half circle neck rolls – start by looking to the right then using your chin trace a half circle from the right, down to the centre and up to the left. Trace the half circle back and repeat for 10 reps.

As with all exercise programmes particularly in pregnancy please ensure you warm up properly and keep very well hydrated throughout. We also advise you seek advice from your healthcare provider prior to commencing any exercise plan especially if you have any pregnancy related conditions or history of miscarriage.

Photography: Thomas Pompernigg @Flickr