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The safest workout regime for your third trimester of pregnancy

Team AckoFeb 8, 2024

Workouts during pregnancy are as essential as taking rest during this journey. Yes, it is an equilibrium between the two that you need to find. You also need to know which exercises are safe during your pregnancy.



Your baby will be the size of a coconut by now and as impatient are you to meet the little one, so is she (or he!).

This stage of your pregnancy journey comes with a combination of excitement and discomfort. Excitement, because you are just a few weeks away from the date of delivery, meaning your baby would in your arms sooner than you thought. Discomfort, because with the advancing stage, your body is changing rapidly, preparing for the labor stage, meaning you can easily strain your muscles when the D-day arrives. Thankfully, there are a few exercises that can make your labor less dreadful.

But before we get there, you should know that you need to get suitable advice from your doctor regarding all the exercises during your third trimester.

Exercises to be done safely during the third trimester 

Here are some of the exercises that are recommended during the third trimester of your pregnancy: 

1. Walking brisk 

Walking is the safest exercise for you during your pregnancy as it can be easily done at any stage. If you feel the strain then do take rest for a few minutes and then continue with your walking. If too much of pace is not handled well by your body, it is a good idea to go slow and cut down the pace. 30 minutes of walking every day are more than enough to keep you fit and healthy during pregnancy. 

2. Yoga 

Yoga is yet another form of exercise that keeps your body fit and makes your breathing easy during pregnancy. There are special yoga poses that are designed for pregnant women and are safe to do during pregnancy. Even you can try pilates as it helps in strengthening your core muscles and your back that weakens the most during pregnancy. Yoga also proves to ease down the pressure and stress off your head during pregnancy and it keeps you away from depression as well. 

3. Squats 

Until delivery, squatting is a very good exercise as it helps in keeping your pelvic muscles flexible and it also helps in bringing down the baby during the third trimester. For this, you need to stabilize yourself and use the back of a chair. Hold on while standing with both the feet firmly on the ground and about shoulder-width apart. Now slowly lower your body as much as you can handle, do not overdo this and stop it completely if you feel pain in the pubic area. Now get back to the standing position slowly and repeat the same for 5 times. 

4. Legs up wall 

To do this exercise, you need to lie on your left side. Keep your head on your pillow and your bottom along with your legs should be touching the nearby wall so that an ‘’L’’ shape is formed. Breathe in deeply and when you exhale, bring your right leg up until they form a ‘’V’’ shape. Take a deep breath and exhale and bring your legs back together. Stretch as much as your groin can hold the pressure and then relax. This exercise should be done by raising your right leg only as this gives major blood flow and oxygen to your baby. 

5. Scissor leg stretch in the pool 

This exercise is performed while you are inside the pool. It keeps your groin muscles stretched and opens up your hips. It also helps in getting the extra weight off your hips and legs. Stand in the shallow water within the pool and keep your back against the pool wall. Slowly raise your both hands above your head and hold the side of the pool. Now raise both your legs in the water and form an ‘’L’’ shape with your body. Now stretch your legs as far as you can easily and then bring them back together. Repeat this 5-6 times and then lower your legs back down. Do not hold your breath while doing this exercise and make sure that water is just chest deep and not close to your nose.

Grandma’s Tip: While most western countries allow pregnant women to go swimming and Zumba in the third trimester, the majority of the Indian doctors would advise you against it. It’s better to not take the risk as swimming can put unwanted pressure on your tummy, which you don’t need. It’s better to stick to basic exercises to ensure the wellbeing of yourself and the baby. 

Precautions to be taken during the third trimester of pregnancy 

1. Hydrate your body well as dehydration can lead to depression and fatigue as well. Dehydration makes your muscles strained and your blood circulation slow down. Better the hydration and fluid intake, smoother the blood flow and overall functioning of your body. 

2. Move around safely during pregnancy and do not rush while turning back or getting up from the bed. You are not supposed to put undue pressure on your back, pelvic area or on your legs. Even while exercising, make sure you do it very slowly and steadily. 

3. Take proper rest if you feel the fatigue or stressed out. Never exercise when you are feeling stressed or tired as this can have an adverse effect on your body and heart rate. Exercise only when you feel fit and fine. Go for it and keep yourself healthy. 

4. Do not lift weights when you are pregnant. Heavyweight lifting is not good for your health and it might make you stressed out easily. 

You must take advice from your doctor as she will guide you right when it comes to lifting weights during exercises. 

Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.



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