The 3rd Trimester can be on the the toughest, since this is when it starts to get pretty uncomfortable. As always it is extremely important to listen to your body during this time. You may find that working out gives you the added energy you need to get through the day. A main focus in the 3rd trimester is to keep moving and do the exercises that make you feel good. It is also important to lower the weights you use, as the added body weight can make exercises challenging enough. Be mindful of laying flat on your back for extended periods of time, In some women this can cause lightheadedness or dizziness. Also, make sure not to do any flexion core exercises like sit-ups or crunches, which may harm your abdominal muscles.
Warm up- repeat 2x
Stability Ball Pelvic Tilts
Stability Ball hip bridges
Workout- repeat 2x
Wide squats with kettlebell
Band squat with medicine ball press
Reverse grip pull down
WARM-UP – Repeat each 2x
STABILITY BALL PELVIC TILTS – 10 reps
Begin seated on the stability ball, hands resting gently on your knees or at your sides. Take a deep belly breath in and as you exhale, tuck your tail and lift your hips up so that your back flattens. Hold this position for 5-10 seconds , then slowly take a deep belly breath as you release this position back to neutral (slight curve of the lower spine).
STABILITY BALL HIP BRIDGES – 10 reps
Begin seated on a stability ball, roll forward until your shoulders and neck are comfortably resting on the ball, hips should start level with your knees. Drop hips down and then lift up squeezing your glutes and driving heels directly into the ground. Push out into a band or pilates ring placed gently outside and above the knee joint. Hold this position for 2-10 seconds really focusing on squeezing the glutes. This exercise can also be done without the band for a hip width hip bridge.
WORKOUT- Repeat each 2x
WIDE SQUATS WITH KETTLEBELL – 20 REPS
Begin in a wide stance, feet wider than shoulder width apart and toes turned out. Squat down and pick up kettle bell with both hands evenly. Squat down as low as you feel comfortable with, keeping core tight, supporting your lower back. Keep knees in alignment with toes the entire movement. This is a great move to keep your legs and core strong.
WIDE LUNGES- 10 EACH LEG FOR TOTAL OF 20
Sometimes at this point in the pregnancy your belly can get in the way of doing certain exercises. So for lunges you can angle your foot and knee out and taking a wide step to leave room for your belly to go as you lunge down towards the floor. Repeat on both sides and use your best judgment as to how far wide you step out. If it feels uncomfortable or awkward it is too wide.
STEP UP – 10 EACH LEG FOR TOTAL OF 20
Step ups are a great body weight exercise, there is no need for weights at this point. Start by placing your whole foot firmly on the box before stepping up. If you struggle with balance, this exercise is not for you. Also, make sure the box isn’t too high to feel stable as you do this exercise.
BAND SQUAT WITH MEDICINE BALL PRESS- 10 EACH WAY FOR A TOTAL OF 20
Place band around ankles, begin by stepping laterally, squat as medicine ball is pressed straight out in front of body. As you stand up, bring feet back together always leaving enough tension on band so it doesn’t fall to ground and bring medicine ball back into body. Take 15 steps the same way before taking 15 steps back. This exercise can also be done without the band.
REVERSE GRIP PULL DOWN- 15 REPS
Turn hands facing towards you as you grab the long bar about shoulder width apart. Begin by pulling shoulder blades down and back and then start pulling bar down to your chest. At the bottom of the movement, make sure to squeeze your lat muscles. As you go back up, straighten your arms all the way back out. This is a great exercise to strengthen your back muscles and biceps.
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