Third Trimester Pregnancy Exercises

3 Easy Workouts to Keep Your Body Fit During Third Trimester

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29-10-18
2 min read

Your pregnancy is undoubtedly one of the memorable phases of your life. This is a time when it is of the utmost importance to keep your body healthy and fit throughout all three trimesters of pregnancy.
The third trimester is the last three months of your pregnancy, from the 28th week to the 40th week. Exercising during pregnancy, especially during the final trimester, does not just help you feel better, but it can also be beneficial in a lot of other ways. Three pregnancy exercises that are ideal for the third trimester of pregnancy are:

  • Walking and jogging
  • Kegels
  • Squats

However, it is recommended that you speak to your OB/GYN before you start any of the exercises discussed below:

What's in this article:

Walking and jogging during Third Trimester of Pregnancy Kegels during Third Trimester of Pregnancy Squats during Third Trimester of Pregnancy

Walking and jogging during Third Trimester of Pregnancy

If you are too tired to do any other pregnancy exercise by the time you reach your third trimester, you can always opt for something as easy as walking. Just ensure that you do it as long as your OB/GYN recommends it as well. These pregnancy exercises help in reducing the chance of developing gestational diabetes, in maintaining a healthy weight-gain pattern, and also in reducing the discomfort of a growing belly. The third trimester of pregnancy is when your baby’s body fat is fully developed. Therefore, these exercises also help in the healthy development of your baby’s fat tissues, according to a journal on Obstetrics and Gynecology published by NCBI.

Kegels during Third Trimester of Pregnancy

Pelvic floor muscles get stretched and weakened in the third trimester as the baby grows. The pelvic floor supports your uterus, which is now holding a growing baby. Doing pelvic floor exercises during third trimester, like Kegels, can help ensure a good muscle tone and avoid incontinence, which is common during pregnancy and sometimes may persist even after birth. Kegels exercise during third trimester of pregnancy is the most comfortable when done on an empty bladder. It involves tightening your pelvic muscles and holding them that way till the count of 8. This should be done thrice a day in sets of 10.

Squats during Third Trimester of Pregnancy

This particular exercise during third trimester of pregnancy can prepare you for your D-day when you finally meet your baby. This can make natural births more comfortable and easier. Squats help open the pelvis, which causes the pelvic floor muscles to become a part of the exercise by engaging them. You can make this exercise in pregnancy more comfortable by placing a rolled towel under the feet. You can even combine pelvic floor exercises with squats for better results. However, squats as an exercise in pregnancy is not recommended if you have pain in the pubic symphysis. Here are some tips on exercises during pregnancy to ensure well-being of both you & your baby.
Performing the aforementioned exercises in pregnancy do not just have immediate benefits limited to the phase of pregnancy, but they can be helpful in the long term as well. These and some of the other exercises recommended during the third trimester are to help prepare the muscles in the pelvic region and other muscles used during child birth for the strenuous process.

From week by week expert tips on pregnancy calendar to new born baby care tips, Pampers India is here to guide you through the amazing journey of early parenthood.

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