Your third trimester is when most women naturally start working out less.
And I get it. You’re heavier. You’re uncomfortable. Sleep is patchy. Even small tasks feel like a workout…like making the bed or carrying groceries!? But here’s the thing: this is also when your body is under the most physical demand. Pulling back on your workouts too much can increase stiffness, discomfort, and even the risk of injury.
That’s exactly why strength, breath, intentional movement, and mobility matter the most right now. Now let me be clear, I’m not saying you should all the sudden ramp things up, we’re definitely not starting any new competitions. The goal in the third trimester is not to work out more intensely. It’s to be more effective in what you should be doing and to keep up the consistency!
As a certified pre and postnatal fitness specialist, who’s currently in my third trimester and living this exact thing right now, here are all of the quick tips I recommend.
I’ve been sharing about my first trimester and second trimester modifications and now I’m here to share the third trimester tips with you.
Important Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. Every pregnancy is different, and what works for one person may not be appropriate for another. Always consult with your doctor or healthcare provider before starting, continuing, or modifying any exercise routine during pregnancy. Your medical team knows your unique health history and can provide personalized guidance for your pregnancy.
How the Trimesters Build Up
First Trimester: Modifications are minimal. Most routines can continue as long as you manage fatigue and nausea. Energy may dip, but your body is still adjusting gradually. Take it easy and don’t be hard on yourself, take each day as it comes but don’t stress too much or feel like you suddenly have to make huge changes to your routine. Continue as you usually do if you’re feeling up for it!
Second Trimester: Core work, prone positions, heavy twisting, and balance-challenging exercises begin to require modification as your belly grows. Everyone is different so adjust as YOU need when YOU need to!
Third Trimester: Now we’re managing pressure, load, and recovery on a whole new level. Everything you modified in the first and second trimester still applies, but we refine it even further to accommodate for your final stage of pregnancy.
1. Reduce High Impact & Systemic Stress
This isn’t the time for:
- Jump training
- Sprint intervals
- Aggressive HIIT
- Heavy spinal loading
- Exercises that cause visible coning or doming in your abdominals.
Your connective tissue is more elastic because of relaxin. Your stability isn’t what it was a few months ago. That doesn’t mean stop moving. It just means you need to lower the impact and intensity. However, if you’re someone who has always focused on high impact training and you feel good, you can continue to do so as long as you and your doctor are comfortable with that!
My main recommendation when it comes to working out while pregnant is to continue doing what you did pre-pregnancy because that’s what your body is used to! For me, I have continued my exact same routine of T — F Studio mat Pilates, reformer Pilates and walking and I have felt great for most of my pregnancy (except the first trimester...). If I had suddenly decided to embark on a new HIIT program or interval sprints I would be doing something out of the norm and I don’t recommend suddenly jumping into a new routine while you’re pregnant. Your body just is not used to that!
Manage Core Pressure
By the third trimester, full planks, advanced core work, and heavy twisting can create excessive intra-abdominal pressure.
If you see coning, modify. If you feel strain in your lower back, modify. If you’re holding your breath, definitely modify.
Instead try these safer alternatives:
- Elevate planks to an incline
- Drop side planks to your knees
- Focus on anti-rotation stability instead of rotation strength
- Coordinate every effort with a full exhale
The goal isn’t “strong abs.” It’s coordinated pressure management that supports your pelvic floor and prepares you for pushing.
Ultimately you want to maintain some core strength but you don’t want to overdo it! Your belly is going to expand and your abs will ultimately have some separation to make room for your baby! Don’t stress, you CAN get your abs back postpartum with strategic pelvic floor, breath-work and core exercises (which we will dive into in the next blog ‘fourth trimester’).
3. Prioritize Pelvic Floor Coordination (Not Just Kegels)
This stage is not about clenching. It’s about control. Your pelvic floor needs to both engage and fully relax. That coordination is what supports labor.
What I prioritize:
- 360° breathing
- Exhaling through exertion
- Gentle pelvic floor lifts paired with full relaxation
- Avoiding breath-holding under load
Breath becomes your training tool. When you learn how to control pressure now, you’re building the foundation for both delivery and postpartum healing.
These will become the foundation of your postpartum recovery!
4. Focus on Mobility
Mobility in the third trimester isn’t about stretching deeper. It’s about creating space, safely!
Movements I prioritize:
- Deep squat holds (with support if needed)
- Quadruped cat-cow
- Hinging over a stability ball
- Supported hip openers
- Side-lying work with pillows
These movements will help reduce pelvic pressure, improve circulation, ease lower back tension, and encourage optimal baby positioning. Be gentle but do them daily if you can!
5. Comfort Modifications Matter
If lying flat feels uncomfortable, elevate. Use a wedge. Stack pillows. Move to side-lying. If balance feels off, widen your stance. If something doesn’t feel right, it probably isn’t. This stage requires more body awareness than any other. As always, listen to your body and do what feels best for YOU.
The Mindset Shift
You are not training to look your best. At the end of the day you are training for support during pregnancy, easier labor and recovery. So think, endurance, breath control, pressure management, pelvic awareness, and hip mobility.
There’s a lot of messaging telling women to completely slow down in the third trimester. And yes, intensity should be decreased, especially if you’re feeling fatigued. But intentional movement is what keeps you feeling strong, capable, and supported, even if its just 10 mins a day - it counts and it helps!
If you were active before pregnancy and have stayed active throughout, continuing strategically is going to serve both your body and your recovery. I recommend trying out my pregnancy-safe workouts to keep you feeling supported and active.
Have any questions for me? Let me know!!
Love, Tasha xxx