Even if you weren’t active during your first two trimesters there are still tons of benefits to getting started now.

  • Make sure you have approval from your doctor to exercise.
  • You can (and should) start up exercise now even if you weren’t active during your first trimester (as long as you have the ok from your doc)
  • Energy often spikes during the second trimester so feel free to up the intensity. Use the talk test to ensure you are not pushing yourself to hard. You should be able to carry on a light conversation.
  • Limit or avoid supine exercises.
  • No forward flexion in supine position after 8-10 weeks (no crunches, bicycles, sit-ups etc). This can cause coning in the abdomen and can lead to Diastasis Recti.
  • If stamina has decreased, decrease your intensity
  • If you have pain in your Pubis Symphysis you will want to avoid running and any single leg exercises (this includes lunges, side lunges, step ups etc).
  • Make sure you are hydrated.
  • Avoid over stretching due to all of the relaxin in your body.
  • You may need to start wearing a maternity support belt during exercise. We LOVE Baobei Maternity support band.
  • Always listen to your body

Third Trimester Pregnancy Workout Plan

Welcome to your third trimester! You are just weeks away from holding your little one in your arms. While baby’s close arrival is exciting, chances are, you are more tired than ever, and exercising is probably the last thing you want to do. Don’t worry, it’s ok to take it easy during the final weeks of pregnancy. However, light exercise and physical activity during your third trimester is still extremely beneficial for you and baby, especially if you want a greater chance of a quick labor and postpartum recovery. Juna has made an easy guide for safe workouts to help you have the healthiest labor and postpartum recovery possible. Read on for your guide to third trimester workouts!

Third Trimester Contraindications To Working Out

There are certain pre-existing health conditions or complications that develop during pregnancy called contraindications, which signal that you should abstain from working out and consult your doctor. The bolded contraindications below are symptoms that typically develop during the third trimester. However, if you experience any of the contraindications listed below, stop working out and schedule an appointment with your doctor immediately.

Absolute Contraindications to Working Out While Third Trimester Contraindications Are Bolded:

  • Persistent second or third trimester bleeding
  • Premature labor during the current pregnancy–can be as early as the second trimester
  • Placenta previa after 26 weeks of gestation
  • Ruptured membranes
  • Preeclampsia/pregnancy-induced hypertension
  • Hemodynamically significant heart disease
  • Restrictive lung disease
  • Incompetent cervix/cerclage
  • Multiple gestation at risk for premature labor

Third Trimester Workouts

During your third trimester, your body is preparing for labor as baby is in his/her final stages of natal development. Your third trimester workouts should be tailored to helping your body prepare for labor while protecting you and baby from potential injury. Exercising during the third trimester also will increase your likelihood of having a quicker postpartum recovery. Juna has safe third trimester workouts available with the app subscription. to strengthen your body for labor while protecting you and baby. Read on for a general workout guide for third trimester- safe exercises!

Third Trimester-safe Exercises

  • Walking: During your third trimester, we recommend to abstain from jogging or running. Baby’s weight puts extra stress on your loosened ligaments and joints, but most especially your pelvic floor. The extra weight can also jeopardize your balance while running, which puts baby in danger. However, walking is a great way to get your heart rate up, keep your body moving, and enjoy fresh air while protecting your joints and ligaments. Enjoy the sunshine during these last few weeks of your pregnancy journey!
  • Swimming: Swimming is one of the most highly recommended workouts for pregnant women, especially during the third trimester. Swimming helps protect your loosened ligaments and joints while alleviating the extra weight from baby. Swimming is often said to be the safest workout for pregnant women, so enjoy this relaxing and fun workout! Refrain from jumping into the pool as baby cannot handle the change in pressure.
  • Strength Training: You can continue to build strength during your third trimester. If standing becomes difficult, use a chair to give your legs a rest and to correct your posture. Try switching to a lighter weight and increase your reps, or try a machine to help guide your movements to avoid injury.
  • Yoga/Pilates, Modified: Training your core muscles is extremely beneficial during your third trimester. Training your core muscles and retaining your flexibility are specifically linked to contributing to an quicker delivery and postpartum recovery. Juna recommends that you get in 30 minutes of pilates workouts per week, which you can continue during your third trimester. Juna has a 30 minute Barre/Pilates inspired class available in the app.
  • Butt Lifts: Butt lifts is a great exercise to prepare for labor and to facilitate a quicker postpartum recovery. Butt lifts help train your transverse abdominis, the corset like muscle that wraps around the rest of your abdominal muscles together. This muscle is one of the main muscles that helps facilitate labor and brings your abdominal muscles back together during postpartum recovery. Butt lifts also protects your body from diastasis recti (for more information about diastasis recti, check out Juna’s diastasis recti article here. Lay on the ground, and squeeze your buttocks together as you lift your hips up, creating a straight line from your hips to your upper back. Hold, and slowly lower.
  • Kegels: Are you afraid of peeing your pants every time you sneeze? This is a common occurrence during the third trimester because of the added weight baby puts extra pressure on your bladder. One way to prevent this is to strengthen your pelvic floor with kegels. Strengthening your pelvic floor is also extremely beneficial during labor and your postpartum recovery. Juna Tip: Try combining kegels with your butt lifts. These are types of exercises are available in the workouts in the Juna App.
  • Chores: If you are feeling too tired to work out, remember that you can still get your workout minutes in by doing light chores!

Exercises to avoid while pregnant:

  • Racquet Sports: Though racquet sports are safe during the first and second trimesters, we recommend abstaining from racquet sports during the third trimester. The extra weight from baby jeopardizes your balance, putting you and baby at risk.
  • Contact Sports (i.e. soccer, basketball, boxing)
  • Activities with great risk of falling (i.e. horseback riding, ice skating, skiing, surfing, gymnastics, etc.)
  • Hot yoga/pilates
  • Scuba Diving
  • Skydiving

Juna Third-Trimester Tips

  • Listen to your body: Exercising during your third trimester is highly recommended and extremely beneficial for you and baby. However, if your body is telling you to stop or slow down, listen to it. Your body knows best, so when it tells you to rest, take some time for yourself and relax.
  • Don’t be afraid to ask for help: Growing a baby is hard work, and you shouldn’t have to go through this journey alone. If it is hard to balance during your workouts, or if you need more motivation to exercise, don’t be afraid to ask for help. Grab a chair to help with balance, or join a workout group for motivation. You don’t have to go through this alone! Juna is always here to help you through your pregnancy journey. To connect with other pregnant mamas, check out the Juna App and join the private Facebook community.
  • Savor the last few weeks of your pregnancy journey: You are probably counting down the minutes until baby comes, we get it. But while baby is still in there at least take these last few weeks to savor this special time. Because trust us, it’s easier in than out!