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Pre-Baby Arrival Fitness: Your Go-To Third Trimester Workout

26th Jul 2016

Pre-Baby Arrival Fitness: Your Go-To Third Trimester Workout

Can you still workout in your third trimester? Of course you can! Unless you’re on bed rest or otherwise cautioned by your doctor, getting daily movement in prior to baby’s arrival is a great way to pass the time and prep the body.

I’ve found, in my third trimester, that on days when I can get a workout in, I feel better, sleep better and eat better. Since labor and delivery can be a fairly athletic event, it’s important to keep moving and focus on muscle groups that you’ll be using pre- and post-baby. When working out, be mindful of the following considerations in your last few months, as your body is making significant changes to prepare for “D-Day.”


Third Trimester Exercise Considerations:

·       Swelling


Low back pain

·       Round ligament pain


Increased flexibility due to Relaxin production

·       Hip mobility or lack of mobility


Overall tightness (e.g., rib cage, shoulders, etc.)


Below is a quick full-body workout that can be completed during your third trimester (no equipment needed!). It’s designed to be low-impact and hit key muscle groups that you need to prep for labor and delivery as well as prepare for post-baby recovery. I also recommend warming up with a 5-10 walk and cool down with some complimentary stretches.


FitBump T3 Third Trimester Workout

15 Reps of Each ~ 2 Rounds


Plie Squat


Incline Push-Up (On couch, bench, or chair)


Curtsey Squat (L & R)


Tricep Dips

·       Sumo Squat

1 Minute Each ~ 2 Rounds

·       Cat Cow


Bird Dog (L & R)

·       Pigeon pose (L & R)

 *Make sure you have fitness clearance from your physician and be mindful of your body when performing each exercise.

Kira Kohrherr is the founder and CEO of FitBump. Focusing on workouts, tips, and product reviews, it is the go-to resource for an active, fit pregnancy. Due with her first child in August 2016, Kira is an AFAA certified and ACE prenatal certified personal trainer and an avid runner (21X Half-Marathoner & 4X Marathon). She is also the creator of FitBump T3™: Targeted Trimester Training for moms searching to maintain a higher level of fitness through pregnancy and to actively prepare for labor.