Here’s what you need to know about exercise in the third trimester

Kimmy Smith

Kimmy Smith

Founder of The Empowered Motherhood Project. Kimmy is a mum of three girls and aims to inspire mums to achieve postnatal weight loss and fitness in a safe and positive way through exercise and positive thinking through The Empowered Motherhood Project.
Updated on Jun 11, 2024 · 2 mins read
Here’s what you need to know about exercise in the third trimester

Congratulations on making it to the third trimester! Some women continue to feel amazing right up until their birth, whilst others may suffer from other symptoms such as back pain, reflux, pubic pain, insomnia – you name it!


During the third trimester, most women begin to experience a reduction of energy and a reduced range of movement.

During this trimester I recommend the following types of exercises:

  • Strength training using light weights or just body weight
  • Prenatal pilates classes
  • Prenatal Yoga classes
  • Doing daily pelvic floor exercises that both help you to engage and release your pelvic floor
  • Guided meditations for positive birth experience

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Pelvic Floor Relaxation


From week 36 onwards, as you begin to prepare for labour and birth, you want to help your pelvic floor to be able to fully relax. Your pelvic floor muscles need to be able to relax and stretch to allow for the passage of your baby out of the birth canal.

One of the simplest ways to learn to relax your pelvic floor is to practice sitting in a wide-legged child’s pose with your hips slightly raised (so you are sticking your bottom in the air). Allow your belly to hang loose and feel your sit bones spreading apart. As you breathe in imagine releasing and relaxing your whole pelvic region including your pelvic floor. As you exhale, very gently engage the pelvic floor and core.

Related articles:
Exercise during pregnancy
Posture, pregnancy and your pelvic floor
Beauty and skincare ingredients to avoid during your pregnancy


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