Figuring out what a third-trimester workout should look like can be difficult.
But now, that’s changing.
One reason why working out into your third trimester can be so beneficial?
Photo: Getty Images/JGI/Jamie Grill
Even more: You don’t have to lift massive weights to get benefits.
“Just doing bodyweight or lightly weighted squats will probably feel like work,” notes Appel.
But in the third trimester, exercise also just feels harder.
You’re likely dealing with heartburn.
You always have to pee.
What once felt good (running, maybe) just doesn’t anymore.
And as it turns out, certain movesaremore beneficial than others during this precious time period.
So what should you do and what should you skip?
Alternatively, certain movement patterns (such as plyometrics) might be best reserved for post-baby.
And remember: Before working out during pregnancy,alwaysbe sure you’re cleared by your doctor.
This move helps you learn how to do just that.
A.Inhale by expanding the ribcage 360 degrees, then exhale a stream of air through pursed lips.
B.After a few breaths like this, recreate the sensation as if peeing.
Extension-based patterns such as flys counteract those forces, she says.
A.Stand with feet hips-width apart and knees soft, holding a light dumbbell in one hand.
Place unweighted hand on a chair or stand in a split squat stance with hand on front leg.
Let hand with weight hang directly below shoulder, palm facing inward to start.
Lower arm back down to complete the rep.
C.Exhale while lifting up and inhale while lowering down.
Point thumb upward to increase focus on shoulder external rotation.
Switch sides; repeat.
A.Start on all fours and push back into a squat position.
A.Sit tall on knees holding a medium-resistance weight.
C.Add variability by adding a rotation with the reach.
Hold the arm extension for a second or two to make the move more difficult.
B.Exhale to stand back up and repeat.
(In a squat, you’d inhale on the way down, for example).
Stick to moves that are a bit slower and more controlled, she suggests.
Regress by going on your knees, raising up your hands, or swapping these moves out altogether.
That intra-abdominal pressure increases with these flexion-based exercises, she says.
“Additionally, these moves encourage DR,” she adds.
Asking it to deal with higher-impact activities on top of that?
That can just add to that pressure, notes Appel.
