Can I Exercise in the Third Trimester?

Yes, you can (and should) exercise in the third trimester for most women with an uncomplicated pregnancy and medical clearance. I recommend gentle, low-impact movements for my PregActive mamas to keep them safe right up to delivery.

Adding the right exercises to your workouts can help reduce back and pelvic pain, manage swelling, support better glucose control, improve mood and sleep, and prepare your body for labor.

Aim for about 150 minutes of moderate activity per week, adjusted for energy, comfort, and balance. Always get your provider's approval first. My PregActive 12-minute workouts are an ideal solution for busy mamas.

Key Points

1. Safe and recommended for most women in the third trimester.

2. Focus on low-impact options: walking, swimming, prenatal yoga/Pilates, light strength, and pelvic floor work.

3. Sessions of 12-30 minutes, 3-5 days per week (or shorter frequent bouts).

4. Avoid lying flat on your back, high-impact moves, and anything that causes pain or instability.

5. Listen to your body and stop for warning signs.

6. The PregActive Hug & Wrap Technique is designed for pelvic floor relief and core connection.

Why Exercise Still Matters in the Third Trimester

Continuing to stay active in your 3rd trimester can help:

• Reduce back and pelvic pain.
• Decrease swelling.
• Support healthier blood sugar levels.
• Improve labor readiness and endurance.
• Boost mood, energy, and sleep quality.

Official Third Trimester Exercise Guidelines

1. Frequency: 3-5 days per week (rest days are fine)

2. Duration: 12-30 minutes per session (split into shorter bouts if needed)

3. Intensity: Talk test (full sentences) or RPE 11-13 ('light to somewhat hard')

4. Type: Low-impact exercise such as; walking, swimming/pool walking, PregActive workouts, stationary bike, prenatal yoga or Pilates.

5. Position: Avoid prolonged lying flat on your back after ~20 weeks (use side-lying, seated, or incline positions)

Best Exercises for Third Trimester

 1. Cardio: Brisk walking (flat surfaces or mall), pool walking, or seated bike. 15-20 minutes is often ideal.

2. Strength: Supported/seated squats, wall push-ups, light resistance band work. Aim for 2 sessions per week, controlled reps, exhale on effort.

3. Balance & Mobility: Prenatal yoga (chair-supported tree pose, pelvic tilts, cat-cow), gentle hip openers.

4. Pelvic Floor & Relaxation: Daily Kegels/pelvic floor awareness, diaphragmatic breathing, short relaxation or meditation sessions.

5. PregActive 12-minute classes such as; prenatal Pilates, yoga, upper body, lower body, full body strength classes.

Other movements include; side-lying leg lifts, bird-dog variations, neck and side stretches, birth-ball pelvic circles.

Special Workout Considerations and Adjustments

• Pelvic girdle pain (PGP): Avoid single-leg movements; consider a support belt.
• Swelling: Elevate legs after exercise.
• Braxton Hicks: Stay hydrated and reduce intensity if they increase.
• Gestational diabetes: A short walk after meals can help with glucose control.

What to Avoid

• High-impact activities, jumping, hopping, or bouncing.
• Exercises with high fall risk or prolonged balance challenges.
• Lying flat on your back for extended periods.
• Heavy lifting, intense core work
• Anything causing coning, pelvic pressure, or pain.
• Hot environments.

Warning Signs - Stop and Contact Your Provider

• Vaginal bleeding
• fluid leakage
• dizziness
• chest pain
• severe headache
• calf pain/swelling
• regular painful contractions
• decreased fetal movement.

ACOG Guidelines for 3rd Trimester

1. All expectant women (and especially de-conditioned women or those with medical complications) should undergo a thorough medical evaluation before beginning an exercise program.

2. Pregnant women without contraindications should be encouraged to engage in regular, moderate-intensity physical activity. Thirty minutes or more, on most days, is recommended.

3. Women who engage in strenuous exercise during pregnancy require close medical supervision.

4. The safety of any sport during pregnancy is determined largely by its specific movements.

For example, trauma may result to both a woman and her foetus during recreational sports with a high potential for contact or abdominal injury (e.g. ice hockey, soccer) or an increased risk of falling (e.g. horseback riding, downhill skiing.)

Scuba diving should be avoided due to the risk of decompression sickness.

5. After the first trimester, pregnant women should avoid the supine position and motionless standing as much as possible.

6. Postpartum resumption of activities should be gradual, owing to de-training.

Why Exercising in 3rd Trimester is Recommended

↓ Back/pelvic pain

Evidence: 40-60% less pain with light strength

↓ Swelling

Evidence: Elevated legs + movement = 30% reduction

↓ Gestational diabetes progression

Evidence: Better glucose control

↑ Labor readiness

Evidence: Shorter pushing phase (avg. 20 min less)

↑ Mood and sleep

Evidence: 25% lower depression risk

Safe Intensity Level of Exertion

1. Talk Test - Full sentences (no breathlessness)

2. RPE Scale: 11-13 (down from 12-14 earlier)

3. Heart Rate (optional) - <80% max (e.g., 30-year-old → <152 bpm)

Whether you're a fitness enthusiast or new to exercising, our expert tips will ensure you can stay active while prioritizing the safety of you and your baby.

From prenatal stretching routines to strength training, our comprehensive guide will empower you to embrace your pregnancy journey with confidence.

Don't forget to visit my PregActive Pregnancy YouTube channel for more insightful content tailored for expecting moms!

Third Trimester Exercises and Workout PDF 1

Third Trimester Exercises and Workout PDF 2

Third Trimester Exercises and Workout PDF 3

Best Exercises for 3rd Trimester

Exercise 1: Neck Stretches

1. Sets: 2
2. Reps: hold each stretch for 10+ seconds

Exercise 2: Opposite Arm and Leg

1. Sets: 2
2. Reps: 5 each side
3. Rest: 15 seconds

Exercise 3: Seated Curl Back

1. Sets: 2
2. Reps: 10

Exercise 4: Side Lateral Stretch

1. Sets: 2
2. Reps: 5 each side

Exercise 5: Pelvic Tilts

1. Sets: 2
2. Reps: 10

Your Growing Belly

When you exercise during pregnancy you will find that your growing belly will impact on how you exercise.

I want to share with you the best exercises for third trimester of pregnancy as this is the trimester when you need to modify your workouts the most.

Keep Moving

Even though you may not feel like doing much at all, it's important to keep moving throughout the third trimester. Whether it is walking, doing a prenatal workout or swimming; the benefits of exercising when pregnant are well-documented.

Need to Relax?

I have added a really nice 10 minute relaxation video at the top of this post. It is important that you include some meditation or relaxation sessions into your weekly fitness plan.

Your due date is not far away!

You're getting excited to see bub. Week 40 is quickly approaching. Maybe you're even a little anxious.

Worrying about what to expect in labor. Who will be on your hospital team. How your postpartum recovery will be.

But for right now, I want you to continue with your guided weekly workouts.

Your health is important and the best thing you can do right now is to eat well.

And make the right lifestyle choices and ensure you are only doing workouts that consist of the best exercises for your third trimester.

You will be OK!

You're prepared! You have made it this far. Maybe a long the way you have experienced some ups and downs like most mamas. But I want you to focus on what you can control form here on out.

Knowing you have stayed fit and active throughout your pregnancy will help you during labor and delivery. When your baby is born, it will all be worth it.

Trust me; when I got to meet my beautiful little baby boy Max it was all worth it!

Your Birth Plan

You should have a birth plan and be ready for the big day. You may have covered this in your childbirth class. If not, your midwife can help you.

Have you done a practice run to the hospital? Is there car seat secured? Got your hospital bag ready? Paperwork is all in order?

You are familiar with all the signs of labor.

Yes, you are ready!

I want you to relax and take a moment for yourself until baby arrives. I know, you have gone through your list many times!

Let's move on and continue with how you should be exercising and working out during your third trimester. Below you will find just a few stretching exercises that you can do.

Have Your Workouts Paid Off?

Yes, they have. You are physically ready for childbirth. Your weight gain is normal and healthy. Your core is stronger.

If you have been doing your Kegel exercises then you have been strengthening your pelvic floor.

This means you will be less likely to experience unwanted leakage post pregnancy.

Or, the severity will be lessened.

Don't stop now!

I want you to continue with your Kegels all the way into your postpartum recovery. You will experience a speedier recovery after childbirth.

While you will experience some significant body changes, they will be reduced in severity.

During the last few weeks, when you are feeling awkward and uncomfortable, is when you can adapt your workouts.

This is the time to include some relaxation sessions into your daily program.

Continue with Your Pelvic Floor Exercises

Every prenatal exercise plan should include Kegel exercises. They are very important to strengthening your pelvic floor.

You will be thankful you did your Kegels during pregnancy and in your classes when you are recovering after childbirth.

Don't Lose Your Balance

You will notice that you are more susceptible to losing your balance during your third trimester of pregnancy due to changes in posture, weight and body shape.

Try and avoid activities that require you to focus on holding positions for long periods of time. 

Relaxin Hormone

It is during this trimester that you will have high levels of relaxin that will be impacting on what exercises you can do and which ones you must avoid.

In order to prevent soft tissue injuries; your movements, exercises and daily activities should avoid sudden change in direction.

Functional Training for Labor

My functional prenatal workouts are now focusing on building your muscular endurance for childbirth. I focus on; breathing, holding muscle contractions, performing your daily pelvic floor exercises and strengthening the muscles required for the labor positions you may use.

Final Tips
Keep sessions short and consistent. Prioritize pelvic floor exercises and breathing techniques for labor. Morning movement often feels better. Combine with good nutrition and rest.

Guided third-trimester workouts (strength, yoga, Pilates, and mobility) are available in PregActive programs designed specifically for this stage.

Disclaimer: Educational information only. Not a substitute for medical advice. Always consult your healthcare provider.

References

Best Exercises for Your Third Trimester - WebMD

Safe Pregnancy Exercises in Your Third Trimester - Banner Health

The PregActive Method - The 12-Minute Proven Method that 60,000+ Mamas Use to Stay Strong, Leak-Free and Pain-Free Through Pregnancy and Motherhood

Article review: Article updated and reviewed by Kerryn Boyle on 20/10/2026.