How to Exercise Safely in the Third Trimester

When I think back to my own third trimester, I remember feeling giant, round and stretched to my absolute max. Everything made me winded…and I mean everything; even talking too quickly or for too long had me pausing for a deep breath! I bounced between feeling starving and dealing with heartburn that made me want to swear off entire meals. When I had first found out I was pregnant and realized my due date fell in the last week of November, I wished so deeply for my baby to hang in there until December. I have a December birthday and the idea of sharing a birthday month with my mini felt magical! By about 36 weeks, though, that dream faded SO FAST y’all! I was openly rooting for a timely delivery so pregnancy could reach its grand finale.

So if you are in your third trimester right now and feeling maybe a little uncomfortable, a little breathless, a little stretched, and more than a little ready to meet your baby, you are not alone! As an ACE Certified Personal Trainer and NASM Women’s Fitness Specialist with a focus in pre- and postnatal fitness, I want to encourage you with this: you can still move your body safely, confidently, and comfortably during these final weeks. In fact, many mamas-to-be (including myself!) who stay active throughout their entire pregnancy enjoy less pregnancy-related pains and reduced discomfort, as well as fewer complications during labor and delivery.

This chapter of pregnancy is not about chasing PRs or proving anything; it’s about maintaining your health, supporting your growing body, and preparing for labor in a way that helps you feel empowered and steady. Let’s walk through how to do that with care.

Why Exercise Looks a Little Different in the Third Trimester

Your center of gravity has shifted, your joints have more laxity, and your body is working hard around the clock. Movement that once felt simple might feel wobbly or tiring, which is totally normal at this stage. The goal now is comfort, strength for labor, and mindful maintenance rather than intensity or perfection.

If you want deeper guidance on adapting your fitness routine throughout pregnancy, you may also enjoy reading my prior posts Safe Exercises for Each Trimester of Pregnancy or How to Choose the Right Prenatal Exercise.

Activities to Avoid for Safety

Avoid Anything That Challenges Your Balance

Your bump has changed your alignment and stability, which makes balance-based activities riskier than before. Stay away from movements that place you high off the ground or require single-leg stability in a way that feels unsure. Prioritize grounded, supported, stable positions instead.

For more ideas on safe prenatal movement, check out The Best Sports and Activities for Pregnant Women.

Avoid Supine Exercises

Lying flat on your back in the third trimester can reduce blood flow and make you feel dizzy or uncomfortable. You can swap those exercises for positions that are elevated, side-lying, seated, or on hands and knees. You can still get the benefit of the movement without the unnecessary strain.

What to Focus on Instead

Labor and Delivery Preparation

At this stage, your movement routine can be intentional and powerful even when gentle. Think about strengthening the muscles that support labor, including your hips, legs, back, and upper body. Incorporate deep core work that teaches you how to connect your breath, release tension, and maintain stability as your belly grows.

Breathing practice becomes incredibly valuable here. Slow diaphragmatic breathing can help during contractions, assist with pushing, and carry over into the postpartum recovery process.

For more targeted ideas, see Preparing for Labor: Exercises that May Help!

Light Cardio to Maintain Endurance

This is a wonderful time for brisk walking or easy, low-impact cardio. Keeping your cardiovascular system active helps build stamina for labor without taxing your joints. Walking in particular is one of the best daily activities available in the third trimester, and you can learn more in Incorporating Walking into Your Daily Routine While Pregnant.

Pelvic Floor Connection

Your pelvic floor is working harder now than ever. Gentle pelvic floor work helps you prepare for both the pushing phase of labor and the recovery period after birth. This work includes learning how to relax the pelvic floor as well as how to lightly activate it in coordination with your breath.

Listen to Your Body and Rest More Often

Pregnancy is not the time to push through discomfort. If something feels wrong, stop. If you feel lightheaded, overheated, crampy, or simply exhausted, stop and rest. Fatigue often shows up more frequently in the third trimester, and honoring your body’s signals is one of the healthiest choices you can make.

Quick Third Trimester Reminders

• This is not the time for max effort workouts
• Stay hydrated
• Move with intentionality
• Take breaks as needed
• Prioritize comfort and safety
• Focus on maintenance and labor prep rather than performance

Program Highlight: The Bump-to-Baby Program

If you want guided, trimester-specific workouts, breathing instruction, pelvic floor integration, and weekly movement plans that grow with you, my Bump-to-Baby Program was created for exactly this season! This program takes the guesswork out of prenatal fitness and supports your from early bump to postpartum. It is structured, safe, clear, and designed to help you feel capable, steady, and confident as your body changes.

This is one of my most supportive offerings and truly a labor of love for expecting mamas who want reliable guidance from a certified prenatal specialist!

Check it out here and get yours today!

Book a Free Consultation

If you would love personalized guidance or simply want help tailoring a routine to your current energy level and comfort, schedule a free consultation with me. I would be honored to support you in this chapter!

Disclaimer

Always consult with your physician or healthcare provider before beginning any new exercise program during pregnancy.