Third-trimester exercises have many health benefits including improved weight control, better cardiovascular fitness, and even improved mood.
With permission from your doctor, even vigorous third-trimester exercises such as jogging can be maintained all through pregnancy.
You may not feel like doing much moving as your belly grows ever bigger, but it’s imperative that you do, even during those awkward and uncomfortable last weeks of pregnancy. Exercise during your third trimester will help alleviate all the aches and pains you are experiencing now and help prepare your body for the aches and pains of labor.
Exercises that open up your hips and pelvis will also strengthen the muscles that will be necessary during childbirth.
Walking is the best form of exercise for pregnant women.
#2. Pelvic Floor Exercises
Late in pregnancy, urinary incontinence is common and can persist after giving birth. This is because the pelvic floor muscles are over-stretched and weakened during pregnancy. This is why it’s important to do pelvic floor exercises so as to maintain muscle tone.
Not sure how they are done?
Check out this video.
#3. Third trimester Squats
The squat position is a passive position that causes the pelvic floor muscles to engage. If you need a prop, place a rolled up yoga mat or towel under your heels. Start with 30 seconds at a time and work your way up to 2 minutes five or six times a day.
Try doing kegel exercises while in this position.
#4. Gentle Abs During the Third Trimester
Yes, you can do abdominal exercises during the late stages of pregnancy as long as they don’t strain your abdominal muscles. For example, a basic pelvic tilt is safe during all stages of pregnancy. Add movement by incorporating toe taps and knee lifts.
Remember to drink lots of water, wear comfortable clothing, and don’t forget to stretch. Safety is the name of the game.
All sorts of emotions, thoughts and physical qualms happen during the third trimester. Many of these symptoms can be alleviated while strengthening your body and giving you a boost of energy.
Check out this video to learn the proper modifications to third-trimester exercises.
First published at www.thebump.com.
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