Exercise may be the last thing on your mind during the last trimester of your pregnancy, but it does provide benefits for both you and your baby. If you haven't exercised during your pregnancy, consult your doctor before exercising, especially if you have had any complications during the first or second trimesters. Avoid lifting heavy weights and consult your doctor before doing moderate- to high-intensity cardio, like brisk walking or jogging.
Kegel Exercises
All pregnant women can and should do Kegel exercises every day to prepare for labor and minimize the effects of delivery. Kegel exercises strengthen the pelvic floor muscles, which are under significant stress in the third trimester. To perform Kegels, simply contract the pelvic floor muscles as if you were stopping the flow of urine. Hold the contraction for three seconds and then release. Repeat four or five times daily for optimal benefit. You can do Kegel exercises anywhere, so now you can take advantage of time spent driving or standing in grocery store lines.
Labor Preparation Exercises
Do labor preparation exercises every day to prepare your body for delivery and relieve stress and tension. Pelvic tilts are one excellent exercise for labor preparation. They can be done in a variety of positions, including sitting in a chair, lying on a stability ball, standing, on all fours, or lying on your side. Pelvic tilts on all fours are very comfortable and help move the baby into a good position. Get on all fours, with your hands square under the shoulders and hips aligned. Inhale, and as you exhale, pull in the abdominal muscles and round the lower back. Inhale, release and repeat. Do two sets of ten.
Yoga
Although you should avoid doing down dog, inverted hamstring stretches, the plow, back bends, up dog, and seated forward bends during your entire pregnancy, the third trimester is a perfect time to incorporate prenatal yoga into your daily routine. As noted in "Yoga Journal," the primary focus of yoga in the third trimester is to create space for your baby to grow and develop. Asanas like the Cat Pose may even help your baby settle into a favorable position for delivery. Prepare yourself for the strains of labor by practicing yoga poses that build leg strength, like Extended Triangle Pose and Tree Pose, as well as hip-opening poses like Bound Angle Pose and Seated Wide-Legged Forward Bend Pose. Yogic breathing, or pranayama, also helps you learn to breathe and relax during labor.
Weight-Bearing Exercise
Weight-bearing provides many benefits for pregnant women. As noted in Bonnie Berk's "Motherwell Maternity Fitness Plan," pregnant women who do weight-bearing exercise throughout pregnancy at a level that is at least 50 percent of their pre-pregnancy intensity have been shown to gain less fat and weight, have an improved sense of overall well-being, have shorter labors with less complications and recover more quickly in the postpartum period than women who do not exercise during pregnancy. In the third trimester, focus on proper form rather than heavy lifting, and avoid straining or over-working your muscles and joints.
