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Working Out
in the Third Trimester
Not sure what to do? Start here!
Transform aches, pains, and fatigue of the Third Trimester into a powerful birth and strong postpartum recovery by implementing these 8 key tips.
If you missed the Podcast episode #11 where we talked about these in depth, listen here!
![Prenatal Yoga with Laptop](https://static.wixstatic.com/media/11062b_839d1f6a60724d6fa2b8e714106d9657~mv2.jpg/v1/fill/w_82,h_54,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/11062b_839d1f6a60724d6fa2b8e714106d9657~mv2.jpg)
Your checklist:
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Minimize diastasis and pelvic floor dysfunction. If you keep these muscles working during pregnancy, they’ll help in the pushing phase of a vaginal birth.
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Minimize hip pain. In your third trimester workouts, you want to see a preference for neutral leg positions over externally rotated positions.
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Maintain stability. During this period, you’ll see more exercises offered with both feet on the ground.
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Maintain leg strength for birth and upper body strength for postpartum. Working on strengthening your hip muscles will be helpful during birth, while upper-body strength will help counteract all the lifting after the baby’s born.
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Maintain a range of motion to prepare for postpartum. This is for feeding the baby, putting the baby to sleep, picking the baby up, etc.
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Condition the body for labor. Build strong legs, hips, and core, and practice breathing awareness and muscular endurance.
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Condition the mind for labor. Consider developing mental positive anchors, mantras, etc.
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Prepare for the pushing phase of labor. The pushing phase of a vaginal birth requires a very specific pelvic floor core and breathing coordination.