prenatal exercise; Third Trimester
In the third trimester (weeks 28-40) pregnant woman’s bodies are working diligently to prepare for birth and in supporting a growing baby. Considerations around nutrition, exercise, and lifestyle at this stage are topics discusses here. Keep in mind each women is having her unique pregnancy and flexibility and attentiveness are both necessary.
Weight gain is part of a healthy pregnancy and in this trimester an additional 450 calories more than what was eaten at the start of pregnancy is necessary for most women as the baby grows (1). Since the baby is now taking up more space in the belly, leaving less room for the stomach to expand with meals, it may be helpful to eat several smaller meals throughout the day instead of 3-4 larger meals to avoid discomfort from larger meals.
You hear about protein all the time! Yet, I will remind you that eating 20-30 grams per meal is suggested. That looks like 3 eggs or 4-6 oz of chicken, or about 7oz tofu per meal, for example. A huge benefit to meeting this goal is it helps stimulate muscle growth and muscle sustainability mitigating muscle loss while in the third trimester where building muscle is not a strength training objective. (You might consider getting in your additional 450 calories from protein)!😉
Additionally, since the most physical growth happens during this time, it may become difficult to get comfortable in certain familiar positions while exercising and especially while sleeping. Showing yourself kindness for needing to make adjustments so you can be as comfortable as possible may be helpful for you! Taking breaks for water or to cool of is ok and may be necessary if exercising in warmer environments while your body temperature is already slightly elevated from pregnancy.
Self awareness and rest are important during this time. Exercises will be modified overall and we are especially going to tune into energy levels together to mitigate and any discomfort from session to session. The pelvis is expanding to prepare for birth while baby is growing so working on overall hip and glute strength as well as stretch is generally helpful. Something that felt good last session may not feel as good the next! …And thats for your to decide. My goal is to meet you where you’re at and motivate you to exercise! While I may not have relaxin going through my body like you, I will be flexible to fit your needs 🙌.
Strength Training Goals in the Third Trimester include (2):
Maintain a comfortable level of activity.
Reduce discomfort related to body changes.
Incorporate birth-preparation exercises into the workouts.*
Minimize bulging or “doming” of the anterior core.
Minimize downward pressure on the pelvic floor.
*BAHM consideration, relaxing pelvic floor and doing lower ab strength with legs elevated, for example.
Some Common Concerns in the Third Trimester Include (3):
Low Back Pain
Fatigue
Diastasis Rectus Abdominis
Dizziness in Supine Position
Pelvic Girdle Pain
Carpal Tunnel Syndrome
Pelvic Floor Dysfunction
Strength Training Program Modifications Options in the Third Trimester are:
Self Myofascial Release standing up with ball against the wall.
Relaxation of the pelvic floor while engaging the transverse abdominis to prepare for pushing in birth.
Break up cardiovascular training into short segments during the day or modify what is considered cardiovascular exercise all together. Dynamic stretching may get the heart rate up enough. For example 10-15 minute walk or bout of exercise 2-3 times daily.
Limit weight lifted in strength training to avoid excessive pressure, breath holding, and isometric exercises on the pelvic floor and abdominal wall.
Check for midline abdominal bulging. Adjust angle, challenge, or tension, or omit exercise if no adjustments help.
Increase rest days if necessary or time between strength training sessions. Some movement on non training days may give you a boost of energy and feel good to limit stress, you can be the gauge of this. This can include birth prep breathing and positioning.
Cited Sources:
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.275
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.276-278
I’m passionate about supporting pregnant women along their pregnancy journey! Their comfort and satisfaction is fundamental to my exercise programing.
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