The Iconic Edition
Advice
|30 Oct|5 mins

How To Exercise When You Hit The Third Trimester

Pregnancy hack #348.
Elle Glass
30 Oct
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So you’ve hit your third trimester – the home stretch – but just how should you be breaking a sweat with a bub on board? To find out, we checked in with Lean Bean Fitness’s founder Lizzie Bland. A former professional dancer, Bland is a female fitness expert and trainer and our go-to for all things lady fitness related.

Take it easy

You’re on the home stretch, but just how should you be stretching your body?

“So, you've reached the final stage and you may be feeling slightly (extremely) agitated and uncomfortable by now. Due to these feeling adding stress to your body and mind, it's important firstly that you're doing things that lift your mood,” says Bland.

Take a walk, she says, and listen to a podcast. Or, make exercise a social event. Enjoy these months of summer and go swimming with a friend.

Training for labor

But it’s not just about exercising for the here and now.

“You also want to prep your body for labour,” says Bland.

The goal here is to focus on opening up the hips and strengthening those soon-to-be needed supporting muscles.

“Deep squats are the ideal exercise for this. With the feet slightly wider than hip width, bend the knees keeping your back straight and your heels down (toes and knees can point outwards if needed). Hold at the bottom for five seconds before squeezing the glutes to lift back up. Repeat, times 10.”

Get your Kegal on

Your baby, right now, is heading for the size of a watermelon.

“The weight of the baby by this stage will also put stress on your pelvic floor which could lead to incontinence during, and possibly after, pregnancy.”

To combat this, Bland recommends pelvic floor – or Kegal – exercises. You have these on your lis, no matter how far along you are, “but especially so in the third trimester to improve strength and aid in recovery”.

“Although best done on the back, in the third trimester you want to avoid lying on your back for long periods so sit or lie down on your side. Take a deep breath in expanding your belly and as you breathe out - as if you’re holding in a wee - lift up your pelvic floor muscles until you've fully exhaled. Start with 10 rounds, each time trying to hold the contraction/lift a little longer. These can be repeated whenever, wherever, so if you're sitting whilst reading this - now's the time!”

Advice
|30 Oct|5 mins

How To Exercise When You Hit The Third Trimester

Pregnancy hack #348.
Elle Glass
30 Oct
Share:

So you’ve hit your third trimester – the home stretch – but just how should you be breaking a sweat with a bub on board? To find out, we checked in with Lean Bean Fitness’s founder Lizzie Bland. A former professional dancer, Bland is a female fitness expert and trainer and our go-to for all things lady fitness related.

Take it easy

You’re on the home stretch, but just how should you be stretching your body?

“So, you've reached the final stage and you may be feeling slightly (extremely) agitated and uncomfortable by now. Due to these feeling adding stress to your body and mind, it's important firstly that you're doing things that lift your mood,” says Bland.

Take a walk, she says, and listen to a podcast. Or, make exercise a social event. Enjoy these months of summer and go swimming with a friend.

Training for labor

But it’s not just about exercising for the here and now.

“You also want to prep your body for labour,” says Bland.

The goal here is to focus on opening up the hips and strengthening those soon-to-be needed supporting muscles.

“Deep squats are the ideal exercise for this. With the feet slightly wider than hip width, bend the knees keeping your back straight and your heels down (toes and knees can point outwards if needed). Hold at the bottom for five seconds before squeezing the glutes to lift back up. Repeat, times 10.”

Get your Kegal on

Your baby, right now, is heading for the size of a watermelon.

“The weight of the baby by this stage will also put stress on your pelvic floor which could lead to incontinence during, and possibly after, pregnancy.”

To combat this, Bland recommends pelvic floor – or Kegal – exercises. You have these on your lis, no matter how far along you are, “but especially so in the third trimester to improve strength and aid in recovery”.

“Although best done on the back, in the third trimester you want to avoid lying on your back for long periods so sit or lie down on your side. Take a deep breath in expanding your belly and as you breathe out - as if you’re holding in a wee - lift up your pelvic floor muscles until you've fully exhaled. Start with 10 rounds, each time trying to hold the contraction/lift a little longer. These can be repeated whenever, wherever, so if you're sitting whilst reading this - now's the time!”

Elle Glass
Writer
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