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You are here : home > Pregnancy > Weight Gain, Diet & Exercise > Exercises for Third Trimester of Pregnancy

Exercises for Third Trimester of Pregnancy


In the third trimester diet and exercises play a vital role in easy labour and giving birth to the baby safely. Generally, many pregnant women practice the antenatal exercises during their first and second trimester of delivery. But, during the third trimester, they tend to lose their routine. But it is not a healthy practice. So, it is advisable for the pregnant women to practice their routine antenatal exercises under the supervision of a certified trainer even during their third trimester of pregnancy.


Importance of Exercise during Third Trimester

Generally, during the final trimester of pregnancy, the baby grows rapidly. Because of this rapid growth of the baby, the uterus grows big. So the stomach becomes big causing difficulties to the pregnant women in seeking comfortable position to lie down or sit. Even small movements would be difficult for the pregnant women. At the same time, due to the growth of the baby, the expectant mother would consume heavy diet which may lead to excessive weight gain. This will further restrict the movement. All these problems affect the routine of practicing exercises during the third trimester of pregnancy.


How to Cope Up with the Exercise in Third Trimester

Though it would be difficult during the last trimester, especially during the last few days of the final trimester of pregnancy, the exercise routine can be continued by practicing the exercises or postures that are convenient to attain during this period. The intensity of exercise can be reduced so that the same exercises can be done slowly without losing lot of energy. Taking adequate rest also helps in coping with the exercise routine during the final trimester of pregnancy.


Exercises Recommended during the Third Trimester

There may be mood swings due to the tiredness and hormonal changes in the third trimester of pregnancy. Breathing exercises under the supervision of a certified trainer can help in relaxation and being harmonious. Some of the pelvic and hip exercises are specially recommended for the third trimester of pregnancy. These exercises provide the required energy and strength to face the labour. However, such exercises should be practiced after consulting a doctor and under the supervision of a certified trainer.

Knee exercises and foot exercises are also recommended to reduce the oedema usually developed in the leg and feet during the third trimester of pregnancy. Moreover, it is good to stand and move around in frequent intervals, which would also be a good exercise during the third trimester of pregnancy. However, all the exercises during pregnancy should be done after consulting a doctor and under the supervision of a certified trainer.


Exercises for Last Few Days Nearing the Delivery during Pregnancy

As mentioned before, it is necessary to consult your doctor before starting any exercise during pregnancy and practice it under the supervision of a certified trainer. Rotation of neck, stretching exercises, and small movements of the body also provides lot of flexibility to the muscles.

In spite of so many discomforts faced by the pregnant women during the last few days of pregnancy such as feeling the contractions frequently, frequent urination, constipation, body weight, oedema, sleeplessness, etc., if the pregnant women still continue with the antenatal exercises under the supervision of a certified trainer, they would be able to maintain their body flexibility, which would be useful during their labour.


Exercises to be Avoided during the Third Trimester of Pregnancy

Certain strenuous exercises or sports such as boxing, foot ball, basket ball, shot put throwing and other high impact exercises that cause strain to the expectant mother and the baby may not be suitable during the entire term of pregnancy. Exercises that require bending of the abdomen may not be suitable during this period. Certain posture exercises that may not be achievable also should be avoided during the third trimester.

Pregnant women are advised to walk or move around in their third trimester of pregnancy to breathe in fresh air that is required for the healthy baby and the mother. Along with exercise and balanced diet, a pregnant woman would be able to enjoy the pregnancy and also child birth safely.

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