December 13

Third Trimester Workout Plan (Free PDF)

By fitness

December 13, 2022




Stay lively throughout being pregnant with this FREE Third Trimester Workout Plan for weeks 27 via the tip of being pregnant. Prepare for labor, scale back frequent aches and pains, and keep energy with these day by day guided exercise movies. This third trimester being pregnant exercise plan is designed for anticipating mothers who have been lively pre-pregnancy and in search of difficult and protected exercises.

LET’S GET STARTED

Download Your FREE Third Trimester Exercise Program

Download the PDF calendar for this being pregnant exercise plan for the third trimester so you may simply entry your day by day exercises.

Download Plan

This third trimester train program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

Welcome to your Third Trimester Pregnancy Workout Plan!

This plan is the development of our First Trimester Workout Plan and Second Trimester Workout Plan. Continuing the energy and low impression cardio base whereas including in additional superior being pregnant lodging for symphysis pubis dysfunction (SPD), pelvic girdle ache (PGP), and sciatica nerve ache.

Additionally, this third trimester exercise plan consists of stretching and yoga exercises designed to arrange your physique for labor and supply. Keeping mama sturdy and inspiring child to maneuver into an optimum birthing place.

As somebody who was energy coaching 5-6 days per week previous to being pregnant, I had bother discovering being pregnant exercise movies that truly challenged me. So lots of the exercises solely targeted on pelvic ground workouts, kegel workouts and hen canine. These are essential workouts, however so is energy coaching.

That’s what impressed our being pregnant exercises and free 30-day being pregnant exercise plans. But we needed to customise it much more to supply exercises designed for every particular trimester of being pregnant.

Enter at the moment’s submit: a structured third trimester train program designed for week 27 via the tip of your being pregnant.

third trimester pregnancy exercise: bird dog

This 4-week exercise plan is designed to be repeated 2-3 occasions till you attain the tip of your being pregnant. These being pregnant protected workouts embody choices to scale every transfer up or down.

Of course, each physique (and each being pregnant) is completely different. You ought to seek the advice of along with your physician or midwife when you've got any questions. Listen to your physique – it actually does know finest.

Third Trimester Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the day by day exercises require a set of dumbbells, however they may also be executed with body weight alone. Each exercise can have a advisable dumbbell weight, normally between 8-15 kilos. As your being pregnant progresses, you could have to lower weights or drop them fully and do workouts with simply your body weight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. A good way so as to add depth to low impression workouts. These are the mini loop resistance bands I've (DISCOUNT CODE: NML).

Chair, Bench or Exercise Ball. Pregnant ladies may have extra stability help or to regularly modify workouts to an incline place as their stomach grows.

2. Time Requirement: 

Varies from 15-35 minutes a day, 5 days per week. 

You can at all times take extra relaxation days as wanted. And cut back to 3-4 days per week, if selecting 3-4 exercises I recommend:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts
  • And Add Walking On Rest Days

3. Fitness Level:

This is a Pregnancy-Friendly Workout Plan. The day by day exercise movies do provide train variations, modifications and choices to extend or lower the depth as wanted.

4. Cost:

FREE! No enroll wanted, it is a FREE Prenatal Workout Plan.

This Pregnancy Workout Plan is for anybody who:

  • Has been cleared for train throughout being pregnant. Many ladies can proceed exercising throughout being pregnant in the event that they have been lively pre-pregnancy. I at all times suggest checking along with your physician or midwife in regards to the exercise degree that's applicable for you and your being pregnant.
  • Is trying to keep energy and cardiovascular well being throughout being pregnant. 
  • Is trying to stop or reduce the severity of pregnancy-related aches and pains via a exercise routine. Common being pregnant aches and pains embody: spherical ligament ache, decrease again ache, SI joint ache, sciatica nerve ache and extra.
  • Is trying to stop or reduce the severity of diastasis recti (separation of the stomach partitions) and strengthen your core and pelvic ground.

Third Trimester Workouts FAQs

What Exercises Can I Do In The third Trimester?

Strength coaching and low impression workouts are the most effective type of being pregnant exercises. These each help wholesome weight achieve throughout being pregnant and can assist scale back frequent being pregnant aches and pains. Many ladies additionally get pleasure from prenatal yoga lessons throughout being pregnant.

What Are The Benefits Of Exercising During Pregnancy?

Regular train throughout a wholesome being pregnant has quite a few advantages. It can assist scale back backaches, enhance sleep high quality, and decrease the danger of gestational diabetes in pregnant ladies (Mayo Clinic). Research signifies that an lively being pregnant supplies a lift to child’s mind and coronary heart well being as properly (What To Expect).

What Exercises Should I Avoid In The Third Trimester?

Avoid train that will trigger stomach trauma (together with contact sports activities, horseback using or ice hockey). Modify core workouts as wanted, avoiding full sit-ups or double leg raises. Avoid shortness of breath throughout being pregnant exercises. You ought to have the ability to comfortably maintain a dialog with a good friend whereas exercising throughout being pregnant.

third trimester exercise plan calendar graphic

How To Download and Use This Prenatal Workout Plan

Third Trimester Workout Plan: WEEK 1

third trimester exercise week 1 calendar graphic image

Day 1: 30-Minute Full Body Pregnancy Workout

Day 2: 10-Minute Prenatal Leg Workout and 15-Minute Prenatal Low Impact Cardio

Day 3: 6 Prenatal Core Exercises and Exercises for Pelvic Pain During Pregnancy

Day 4: 30-Minute Dumbbell Arm Workout For Women

Day 5: 20-Minute Pregnancy Barre Workout

Rest and Recovery Days

This plan allocates two relaxation days per week to make use of once you want, however after all, you may take extra relaxation days as wanted. That may seem like doing nothing, occurring a protracted stroll, or following one in all our in style stretching and restoration exercises:

5 Workouts to Keep You Strong in the Third Trimester of Pregnancy!

Third Trimester Workout Plan: WEEK 2

pregnancy exercises third trimester week 2 of calendar graphic

Day 8: 8 Best Exercises for Pregnancy

Day 9: 35-Minute Prenatal Cardio and Mobility Workout

Day 10: 10-Minute Prenatal Pilates and eight Pregnancy Stretches to Relieve Back Pain

Day 11: 30-Minute Advanced Pregnancy Workout

Day 12: 15-Minute Prenatal Yoga Flow

Rest and Recovery Days

This plan allocates two relaxation days per week to make use of once you want, however after all, you may take extra relaxation days as wanted. That may seem like doing nothing, occurring a protracted stroll, or following one in all our in style stretching and restoration exercises:

Third Trimester Workout Plan: WEEK 3

3rd trimester pregnancy exercises week 3 of calendar

Day 15: 30-Minute Full Body Pregnancy Workout

Day 16: 10-Minute Prenatal Leg Workout and 15-Minute Prenatal Low Impact Cardio

Day 17: 6 Prenatal Core Exercises and Exercises for Pelvic Pain During Pregnancy

Day 18: 30-Minute Dumbbell Arm Workout For Women

Day 19: 30-Minute Prenatal Yoga At Home

Rest and Recovery Days

This plan allocates two relaxation days per week to make use of once you want, however after all, you may take extra relaxation days as wanted. That may seem like doing nothing, occurring a protracted stroll, or following one in all our in style stretching and restoration exercises:

Third Trimester Workout Plan: WEEK 4

third trimester workout plan week 4 calendar PDF image

Day 22: 8 Best Exercises for Pregnancy

Day 23: 35-Minute Prenatal Cardio and Mobility Workout

Day 24: 10-Minute Prenatal Pilates and eight Pregnancy Stretches to Relieve Back Pain

Day 25: 30-Minute Advanced Pregnancy Workout

Day 26: 15-Minute Prenatal Yoga Flow

Rest and Recovery Days

This plan allocates two relaxation days per week to make use of once you want, however after all, you may take extra relaxation days as wanted. That may seem like doing nothing, occurring a protracted stroll, or following one in all our in style stretching and restoration exercises:

pregnant woman holding her baby bump as part of third trimester pregnancy workout plan

BONUS Workout For Weeks 37+

After you attain 37 weeks of being pregnant you can begin including these 8 Exercises to Induce Labor to your weekly exercise routine. This exercise is protected for being pregnant, however can assist naturally encourage labor as soon as child is full-term (37+ weeks) and able to make their arrival.

I like to recommend including these labor inducing workouts to your routine 2-3 occasions per week within the ultimate weeks of being pregnant.

Share on Pinterest: third Trimester Prenatal Workout Calendar

third trimester exercise plan pin for pinterest

Note: earlier than starting any new train program you must seek the advice of along with your doctor or midwife. The data supplied with this exercise problem is meant for common data and use; it doesn't embody particular, individualized suggestions and isn't supposed as medical recommendation. Before you start any new train program Nourish Move Love recommends that you simply seek the advice of along with your doctor. Nourish Move Love primarily educates purchasers to imagine extra private duty for his or her well being by adopting a wholesome and lively way of life.

This submit does embody affiliate hyperlinks and I earn a small fee on merchandise bought utilizing these hyperlinks. All phrases and opinions are my very own. Thank you for supporting Nourish Move Love.



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