Pregnancy Pilates Workout for Third Trimester

Join me as I take on the challenge of mastering Pregnancy Pilates in my third trimester—let's see if I can stay fit and flexible before the big day!

I want to share this 14 minute online prenatal Pilates workout you can do at home. It contains modified exercises suitable for you if you are in your 3rd trimester of pregnancy.

 In this video, I will guide you through a safe and effective Pilates routine specifically designed for pregnant women in their third trimester. Pilates is a low-impact exercise that can help improve posture, strengthen muscles, and prepare your body for labor and delivery.

During the 3rd trimester, it is important to focus on exercises that are gentle on the body and support the changes that occur as your baby continues to grow.

As a certified prenatal fitness instructor will provide modifications and cues to ensure that you are practicing safely and effectively. Remember to always listen to your body, stay hydrated, and consult with your healthcare provider before starting any new exercise routine, especially during pregnancy.

I hope you enjoy this workout and find it beneficial for you and your baby!

Stay Safe in Your Third Trimester

Welcome to the third trimester of pregnancy! Your belly is getting bigger by the minute, and you are no doubt experiencing a range of body changes and emotions as you approach childbirth.

You will have a more exaggerated anterior tilt of the pelvis. This can result in shortening of the hip flexors and weaken the hamstrings and the glutes.

During this third trimester, it's a good idea to take it slow and only include appropriate workouts into your fitness plan.

Prenatal Pilates Workout

Join me as I take on the challenge of mastering Pregnancy Pilates in my third trimester—let's see if I can stay fit and flexible before the big day!

In this video, you will learn about the benefits of Pregnancy Pilates specifically designed for the third trimester, ensuring a healthy and active pregnancy.

Your Body is Changing

Many pregnant women experience physical discomfort and reduced mobility during their third trimester, making it challenging to stay active.

The extra weight and postural changes can put a lot of pressure on the back, hips, and joints. This discomfort can make it difficult to perform even the simplest tasks, let alone enjoy activities that were once a breeze.

As the belly grows, it's common to feel like you're losing control over your body. This lack of mobility can lead to feelings of frustration, anxiety, and even depression.

Get PregActive!

Staying active during pregnancy is crucial for both physical and mental well-being. Exercise can help alleviate symptoms like back pain, sciatica, and swelling, while also improving mood and energy levels.

However, it's essential to choose exercises that are safe and suitable for pregnant women, especially in the third trimester. That's where Pregnancy Pilates comes in – a modified form of Pilates that caters to the unique needs of pregnant women.

Core Strength

Pilates is an excellent choice for pregnant women because it focuses on core strength, flexibility, and body control. These are essential for maintaining good posture, reducing pregnancy back pain, and preparing the body for childbirth.

By incorporating Pilates into your routine, you can improve your overall health, build strength and endurance, and even reduce the risk of complications during delivery.

Only Safe Exercises

You will explore various safe and effective Pilates exercises tailored for the third trimester, focusing on core strength, flexibility, and relaxation techniques.

These exercises are designed to help you maintain a healthy pregnancy, alleviate common discomforts, and even prepare your body for motherhood. From gentle stretches to modified Pilates moves, we'll cover it all.

You Need a Strong Core

One of the most significant benefits of Pregnancy Pilates is its ability to strengthen the core muscles. A strong core provides stability and support for the back, pelvis, and entire body.

This is especially important during pregnancy, as the growing belly can put a lot of pressure on the back and pelvis. By engaging your core, you can reduce back pain, improve posture, and even alleviate sciatica.

Reduce Stress

You'll also learn relaxation techniques that can help you cope with stress, anxiety, and pain during pregnancy. Deep breathing exercises, meditation, and visualization can be incredibly powerful tools for managing symptoms and preparing for childbirth.

By incorporating these techniques into your routine, you can feel more centered, calm, and in control.

Get 200+ FREE Pregnancy Workouts >

Get Ready for Childbirth

Another significant advantage of Pregnancy Pilates is its ability to prepare the body for labor and delivery. By strengthening the pelvic floor muscles and improving flexibility, you can reduce the risk of complications during childbirth.

You'll learn exercises that can help you push more efficiently, reduce the risk of tearing, and even shorten the duration of labor.

Relief from Common Ailments

Discover the most impactful Pilates move that can provide relief from common pregnancy aches and help with labor preparation. One of the most effective exercises is the Pelvic Floor Lift.

This move targets the deep core muscles, which are essential for supporting the bladder, uterus, and bowels during pregnancy. By strengthening these muscles, you can reduce the risk of incontinence, prolapse, and other complications.

You'll learn other impactful Pilates moves that can help alleviate common pregnancy discomforts, improve flexibility, and prepare your body for motherhood.

Remember, staying active during pregnancy is crucial for both physical and mental well-being. By incorporating Pregnancy Pilates into your routine, you can alleviate symptoms, improve your overall health, and even prepare your body for childbirth.

What are the benefits of Pilates?

A well designed 3rd trimester Pilates workout helps to alleviate and prevent joint pain by increasing circulation and stability within the body. The mind-body connection that you will have developed from your first trimester and second trimester workouts will serve you well during childbirth as well.

The deep breathing in Pilates will help with stress management while helping you to prepare for childbirth.

3rd Trimester Exercises You Can Try

Exercise 1.

Exercise 2.

Exercise 3.

Exercise 4.

Is Pilates safe during the third trimester?

Yes! Your workouts can be modified to accommodate how you're feeling on any given day.

I still continued with my Pilates workouts deep into my third trimester but my focus of my classes started to shift. I wanted to concentrate more on deepening the connection to my breath and finding relaxation as I aimed to create balanced strength with the Pilates movements.

Exercises to Avoid in the 3rd Trimester?

Your third semester workouts are a safe progression from the 2nd trimester. I want you to avoid exercises done while lying on your back as this can restrict blood flow to the baby and make you feel dizzy. Also, avoid exercises done while lying facedown.

By now, if you have been following me for a while would know that I am not a fan of planks during pregnancy. Loaded flexion that adds intra-abdominal pressure like planks should be avoided. These planks are just too strenuous on the abdominals and pelvic floor.