Third Trimester Workouts: Safe Exercises and Labor Preparation
Quick Answer: Exercise during the third trimester is safe and beneficial for most pregnancies. Focus on low-impact activities like walking, swimming, prenatal yoga, and pelvic floor exercises. Avoid lying flat on your back, high-impact activities, and anything with fall risk. Third trimester is the time to prepare your body for labor with squats, pelvic tilts, and breathing exercises. Always listen to your body and stop if you experience warning signs.
---
Why Exercise in Third Trimester?
Watch: Pregnancy Health and Wellness
Staying active in the third trimester helps prepare your body for labor and delivery, while also managing common late-pregnancy discomforts.
Benefits of Third Trimester Exercise
Benefit
How It Helps
**Easier labor**
Better stamina and endurance
**Reduced swelling**
Movement helps circulation
**Better sleep**
Despite the belly!
**Less back pain**
Strengthens supporting muscles
**Mood improvement**
Reduces anxiety about birth
**Faster recovery**
Stronger body bounces back quicker
**Gestational diabetes management**
Helps control blood sugar
---
Safe Exercises for Third Trimester
Walking
The simplest and most accessible exercise.
Guideline
Recommendation
**Duration**
20-30 minutes
**Frequency**
Daily or most days
**Intensity**
Comfortable pace (can talk)
**Tips**
Wear supportive shoes, flat surfaces
Swimming and Water Exercise
Ideal for late pregnancy - water supports your body weight.
Benefits:
Takes pressure off joints and back
Reduces swelling
Keeps you cool
Full-body workout without strain
Prenatal Yoga
Focuses on flexibility, breathing, and relaxation.
Safe Poses
Avoid
Cat-cow
Lying flat on back
Modified warrior
Deep twists
Side-lying positions
Hot yoga
Supported squats
Inversions
Child's pose (modified)
Balancing poses
Stationary Cycling
Safe cardio option with no fall risk.
Tip
Why
Adjust seat height
Accommodate belly
Use recumbent bike
Better for balance
Keep intensity moderate
Don't overexert
---
Exercises to Prepare for Labor
Squats
Squats open the pelvis and strengthen legs for pushing.
How to do safely:
Stand with feet shoulder-width apart
Hold onto chair or wall for balance
Lower slowly, keeping back straight
Go only as low as comfortable
Rise slowly
Do: 10-15 repetitions, 2-3 times daily
Pelvic Tilts
Relieves back pain and strengthens core.
On all fours:
Get on hands and knees
Arch back like a cat (tilt pelvis up)
Return to neutral
Repeat 10-15 times
Kegel Exercises
Strengthens pelvic floor for delivery and recovery.
How to do:
Identify muscles (stop urine mid-stream)
Contract and hold for 5-10 seconds
Relax completely
Repeat 10-15 times, 3 times daily
Perineal Massage
Starting at 34 weeks, may reduce tearing during birth.
Guideline
Details
**When to start**
34-35 weeks
**Frequency**
1-2 times per week
**Duration**
5-10 minutes
**Use**
Natural oil (coconut, olive)
Breathing Exercises
Practice breathing techniques for labor:
Technique
When to Use
**Slow breathing**
Early labor
**Light breathing**
Active labor
**Pushing breath**
Second stage
---
Third Trimester Modifications
What Changes Now
Previous Exercise
Third Trimester Modification
Crunches
Seated core exercises or standing
Lunges
Supported lunges with chair
Running
Walking or swimming
Lying on back
Side-lying or inclined position
High-impact aerobics
Low-impact or water aerobics
Exercises to Avoid
Avoid
Why
**Lying flat on back**
Reduces blood flow to baby
**Contact sports**
Risk of abdominal injury
**High fall risk**
Balance is compromised
**Hot environments**
Risk of overheating
**Jumping/bouncing**
Stress on pelvic floor
**Heavy lifting**
Strain on abdominal muscles
---
Sample Weekly Exercise Plan
Week Schedule
Day
Activity
Duration
Monday
Walking + pelvic exercises
30 min
Tuesday
Prenatal yoga
30 min
Wednesday
Swimming or water walking
30 min
Thursday
Walking + squats
30 min
Friday
Prenatal yoga or rest
30 min
Saturday
Gentle walk
20 min
Sunday
Rest or stretching
-
Daily Exercises (Do Every Day)
Exercise
Repetitions
Kegels
30-50 total (spread through day)
Pelvic tilts
10-15
Deep breathing
5-10 minutes
Stretching
As needed
---
Warning Signs to Stop Exercise
Stop Immediately If You Experience:
Warning Sign
What to Do
**Vaginal bleeding**
Stop, lie down, call doctor
**Regular contractions**
Stop, time them, call if regular
**Fluid leaking**
Stop, call doctor (could be water breaking)
**Dizziness**
Sit down, drink water
**Chest pain**
Stop, seek medical attention
**Severe shortness of breath**
Stop, rest, call if persists
**Headache that won't go away**
Stop, call doctor
**Calf pain/swelling**
Stop, call doctor (could be clot)
---
Managing Third Trimester Challenges
Back Pain
Exercise
How It Helps
Pelvic tilts
Relieves pressure
Cat-cow stretches
Loosens spine
Swimming
Takes weight off spine
Prenatal yoga
Strengthens back muscles
Swelling
Strategy
Why It Works
Walking
Improves circulation
Swimming
Water pressure reduces swelling
Ankle circles
Keeps fluid moving
Elevate feet after exercise
Helps fluid drain
Breathlessness
Adaptation
Details
Reduce intensity
Baby pressing on diaphragm
Take breaks
Listen to your body
Swimming
Easier to breathe in water
Seated exercises
Less strain
Sleep Problems
Exercise Timing
Effect on Sleep
Morning/afternoon
Best for sleep
Evening (gentle)
Relaxation helps
Avoid vigorous late
May keep you awake
---
Frequently Asked Questions
Q: Is it safe to start exercising in the third trimester if I haven't been active?
A: Yes, but start very gently. Walking and prenatal yoga are good starting points. Begin with 10-15 minutes and gradually increase. Always consult your doctor first.
Q: How do I know if I'm exercising too hard?
A: Use the talk test - you should be able to hold a conversation. If you're too breathless to talk, slow down. Also watch for any warning signs like dizziness, pain, or contractions.
Q: Can exercise start labor?
A: Normal exercise doesn't typically start labor before your body is ready. However, some believe activities like walking and squats can help labor progress once you're at term. Don't do anything extreme trying to induce labor.
Q: What if I have pregnancy complications?
A: If you have placenta previa, preeclampsia, shortened cervix, or other complications, exercise may be restricted. Always follow your doctor's specific recommendations for your situation.
Q: How late into pregnancy can I exercise?
A: Most women can exercise until delivery if pregnancy is uncomplicated. You may need to reduce intensity and duration as you get closer. Listen to your body and your doctor.
---
Key Takeaways
Keep moving - Exercise is safe and beneficial
Low impact is best - Walking, swimming, prenatal yoga
Prepare for labor - Squats, pelvic exercises, breathing practice
Avoid lying flat - Modify to side-lying or inclined
Listen to your body - Rest when needed
Know warning signs - Stop if something feels wrong
Stay hydrated - Drink plenty of water
Consult your doctor - Especially with complications
---
This article was reviewed by pediatricians at Babynama. Last updated: January 2026
Questions about pregnancy exercise? Chat with our doctors on Babynama for personalized guidance!
---
Need personalized guidance?Book a consultation with our pediatricians or explore our Care Plans for 24/7 expert support!
Preparing for Your Baby?
Join our pregnancy program for expert guidance on childbirth, breastfeeding preparation, and newborn care.
