When it comes to working out during your third trimester, while safe, you may simply be too uncomfortable. Luckily since I was active throughout, I could continue a modified fitness routine to the end.
My last workout was an interval treadmill routine alternating between inclines at 3 mph. My second to last workout was a 20 minute elliptical session followed by this 20 minute strength training routine. You can do this workout at home or at the gym at your own pace. I used 12 lb dumbbells at the gym but since I only have 8’s at home, I used those instead for the video.
Third Trimester Pre Natal Workout
Time: 20 minutes
Equipment: 1 set of dumbbells, exercise ball
Do each move a total of 12-20 reps depending on weight. Less if you are using a heavier set, more if lighter. This workout focuses on arms for strength holding your baby, back for posture carrying the extra weight, chest to even yourself out and work a little core, and lower body for labor! Repeat 2 more times for a total of 3 sets. Rest as needed between exercises but to finish in 20 minutes, aim for 45 seconds or less. I didn’t time myself, I just waddled to the next move.
- Bicep Curl on Med Ball
- Shoulder Press on Med Ball
- Med Ball Modified Squat
- Bent Over Row
- Incline Push ups
Watch the video for details on how to do each move.