Exercises » 3rd Trimester Fitness » Main Points & Benefits
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To get you started why not go to our BloomingFit products page to buy a top quality Fit ball they're a brilliant exercise product and a 'must have' to use in pregnancy. You'll then have your own ball to use during labour and to help get you back in shape as a new mum What a great investment and value for money!! |
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Main exercise points for third trimester (6-9 months of pregnancy)
Gently
Listen to your body and be sensitive to your own needs now you are in your 3rd trimester as a mum to be
Reduce the intensity, reduce the weight, reduce the sets, and reduce the sessions or simply do the warm up and stretches.
Posture alert
This is of huge importance now that your centre of gravity has changed and your frontal cargo is pushing your balance forwards. Also due to relaxin on your spine and your increased breast weight, your shoulders tend to round (known as thoracic kyphosis). So focus on stretching to open up your tight chest muscles (see stretch out section)
Always try to stand tall in your spine and connect your tummy button to your spine in all the exercises you do. Use a mirror to check your form as who can see their toes at this stage!
Pelvis alert
The hormone Relaxin is surging at this stage trying to relax the ligaments around your pelvis to make it wider for the birth of your baby. But this does make your pelvis unstable. Protect it by focusing on good posture, avoid movements which jar, impact, unbalance or exaggerate the separation of the pelvic and hip area.
Pelvic floor
There is growing pressure and strain on your pelvic floor so be sure to follow the BloomingFit Pelvic Floor exercises to strengthen, support and help with the birth. Please go to our BloomingFit pelvic floor exercise page for more detail
Re- energise
At this stage your digestion slows down and heartburn can cause frequent discomfort due to the pressure of your bump. So try to eat smaller, regular energising foods to keep your blood sugar levels steady and keep your nutritional and energy levels up
Rehydrate
The increased pressure on the bladder can make you want to pee more frequently. Try not to let this discourage you from drinking your 2-3 litres of water daily. Dehydration will sap your energy and exercise less effictively
Connect
Rest, relax and enjoy the final part of your journey. Practice the breathing and relaxation skills to help you confidently prepare for the birth.
Benefits of Exercise in the Third Trimester....
- During exercise happy hormones are released. These help to reduce stress and anxiety which make them a brilliant asset to you now. They also help with managing discomfort and pain
- It can be tricky to get comfy at this heavily pregnant stage. Activity will help you be positively tired and promote relaxation and sleep.
- Particular stretches can help ease backache which can be troublesome at this stage.
- The nuisance of leg cramps can be helped by increasing circulation to your legs with exercises.
- Being fit and healthy is the best possible environment for your growing baby to develop
- Exercise can positively help with how you perceive your changing body image and encourage you to embrace your pregnancy.
- Being fit will help you cope with the marathon of labour. It can also help you have a shorter and less complicated one
- You are more likely to recover quicker from the birth and have more energy to enjoy your new baby
So let's make a start now and begin the warm up exercises ...