Trimester Three Exercise Recommendations…
Trimester Three
Exercise
•30 minutes -45 minute training session
•Daily walking is a great alternative especially if you focus on diaphragmatic breathing as you walk this will naturally relax + activate through Pelvic Floor
•No overtraining as baby doubles in size during this time
•Longer warm up 10+ minutes & cool down 10+ Minutes
•Include corrective exercises to keep glutes and deep core active and strong to help pelvic tilt.
- Training body to squat, lunge and deadlift up to 60x per day. Each set of exercises should include up to 20 reps.
-Moderate level of intensity, low weight, high reps but never working until completely fatigued or maxed out. This is not the time to be working toward your 1Rep Max but instead building endurance.
-TALK TEST to monitor intensity– If you cannot have a conversation with the person next to you – reduce work rate
- Stop drawing your belly button toward your spine – start BELLY PUMPING INSTEAD
Continue implementing diaphragmatic breathing into your daily life
Ensure you are still rolling onto L) side and exhale lift pelvic floor + core as you get out of bed/ off the ground/ couch etc (this will ensure you are caring for your connective tissue where diastasis recti can occur)
MODIFICATION MUST HAPPEN IF: Monitor your body for improper loading: If you see doming/ coning/ have leaking or incontinence/ heaviness or back pain - begin the exercise again using belly pumping. If you can’t manage pressure and doming or symptom is still present you need to modify the movement
We suggest checking Load - Depth - Stance - Posture and then modifying (I’ll put a specific post up on this to help guide)
Evidence suggests that if you continue moving your body from 36+ weeks until birth it can help to reduce labour times by up to 2 hours..
We also suggest to spend time meditating or focusing on your breath with yoga poses to help relax and prepare your body and mind for birth. Along with any other birth prep strategies that suit you.