Third Trimester

3rd Trimester Beginner Total Body Workout

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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.

Workout overview:

Warm up- repeat 2x

Stability Ball Pelvic Tilts
Stability Ball hip bridges

Workout- repeat 2x

Wide squats with kettlebell
Wide lunges

Step ups
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.

 

 

HEALTH DISCLAIMER:  You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Statements on KuliaFit about products and health are not intended to diagnose, treat, cure, or prevent disease. If you have a health concern of any kind consult with your health care professional.   If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you experience any adverse reactions from exercise please seek medical attention. Information presented by KuliaFit is for educational purposes only and is not meant to substitute for the advice of a doctor or other medical professional. The use of any information provided on this site is solely at your own risk.

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