Third trimester exercises: movement strategies for comfort and strength in late pregnancy

The third trimester can be exciting: You’re getting closer to meeting your baby. But as your belly grows, you may also be dealing with more aches, swelling, fatigue, and disrupted sleep. On days when simply getting comfortable feels like a workout, exercise may be the last thing on your mind.

But it’s a good idea to keep moving, even as your body changes. You may need to adjust how you move, but staying active can help you feel more comfortable during daily activities. “Your body is taking on a lot more load than it’s used to, so it can be challenging to perform daily activities,” says Alex Jones, PT, DPT, a physical therapist at Hinge Health. “Exercise is one of the best ways to help your body adapt to these changes so you can continue moving comfortably.”

For most healthy pregnancies, staying active in the third trimester isn’t just safe — it’s encouraged by health care professionals. The goal at this stage isn’t to push harder or hit new performance goals. It’s to keep moving in ways that support your changing body and help you feel strong and capable heading into labor and postpartum recovery.

Ahead, learn why movement matters during the third trimester, plus exercises recommended by Hinge Health physical therapists to help you stay strong and comfortable as you prepare for delivery.

Why exercise matters in the third trimester

By the third trimester, your body has adapted to some significant changes. Your belly is larger, your center of gravity has shifted, and muscles throughout your hips, back, core, and pelvic floor are working differently to support you.

Regular movement can help your body continue adapting to these big, but very normal, physical changes. Strengthening and mobility exercises may ease common aches and stiffness in your back, hips, and pelvis, while aerobic activity can support your endurance, mood, sleep, and overall well-being.

Staying active during the third trimester can also help prepare you for what comes next. Labor can require stamina, mobility, and the ability to move between different positions. After delivery, strength can help with everyday activities like getting up from the floor, carrying your baby, and lifting a car seat.

And you don’t have to exercise intensely to see benefits. Walking, stretching, strength training, and even short bouts of movement throughout your day all count.

Third-trimester exercises to try 

Whether you’re just starting to exercise or you’ve been active throughout pregnancy, aim for a variety of movements and prioritize consistency over intensity. “In the third trimester, it can help to focus on exercises that help you feel more comfortable and strong while preparing your body for labor and delivery,” says Dr. Jones.

• Low-impact cardio. Walking, swimming, and stationary cycling can help maintain cardiovascular endurance without requiring high-impact movement. Walking and other gentle movement may also feel good if you’re experiencing common third-trimester swelling.

• Pelvic and hip mobility. Dynamic movements like hip circles, comfortable squat variations, and pelvic tilts can help maintain mobility through your hips and pelvis and ease stiffness as your body changes.

• Core and back strengthening movements. Exercises like bird dog and other modified core movements can strengthen the muscles that support your back and pelvis as your belly grows.

• Pelvic floor exercises. Your pelvic floor needs to do more than contract. Practicing both strengthening and relaxation, along with coordinating these muscles with your breath, can help prepare your pelvic floor for labor and postpartum recovery.

• Exercise ball. Sitting on an exercise or birthing ball can provide a comfortable way to practice gentle pelvic movements, such as rocking or hip circles. It can also offer another position to move in when sitting in a traditional chair feels uncomfortable.

Together, these exercises address both strength and mobility. Diaphragmatic breathing and deep squats help you practice pelvic floor relaxation and coordination, while bird dogs and kickstand RDLs build strength in muscles that support everyday movement. Seated glute stretches help maintain comfortable hip mobility. The goal isn’t to perfectly “prepare” your body for birth, but to give it plenty of opportunities to move, adapt, and stay strong as you approach delivery. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How movement can help prepare your body for labor

Preparing for labor isn’t only about building strength and endurance. It can also involve learning how to relax your pelvic floor, coordinate your breath with movement, and become comfortable moving your body in different positions.

Labor positions such as standing, squatting, hands-and-knees, and side-lying all place your body in slightly different positions. Practicing a variety of movements during pregnancy can help you become more familiar with what feels comfortable and give you more options when it’s time to deliver.

“A physical therapist can teach you pelvic floor relaxation techniques, along with strategies for coordinating your breath during labor,” says Dr. Jones.

Breathing exercises can be particularly helpful. During inhalation, the diaphragm descends and the pelvic floor naturally lengthens slightly. Practicing this coordination during pregnancy can help you become more aware of how to relax and lengthen your pelvic floor when it comes time to push.

How physical therapy helps in the third trimester

You shouldn’t wait until you’re experiencing pain to see a physical therapist (PT) during pregnancy. A PT can help you adapt exercises as your belly grows, address new aches or movement challenges, and identify ways to keep doing activities that matter to you.

“A physical therapist can assess your movement patterns to customize a strengthening and stretching program to set you up for success during the third trimester and beyond,” says Dr. Jones.

A pelvic floor physical therapist can also help you practice pelvic floor strengthening and relaxation, breathing strategies, and different positions you may use during labor. The goal is to give you more tools and confidence as your body continues to change.

Safety tips for your third-trimester workout routine

Your workouts will probably look different now than they did six months ago, and that’s completely normal. Adapting how you move allows you to keep getting the benefits of exercise while responding to what your body needs. Consider these tips:

• Use the talk test. You should generally be able to carry on a conversation during moderate-intensity exercise. “Moderate effort is the sweet spot, especially as the baby grows and takes up more space,” says Dr. Jones.

• Adjust, don’t stop. If an exercise becomes uncomfortable, try changing your range of motion, load, or position. A physical therapist can also help you find variations that work for your changing body.

• Change positions if lying flat feels uncomfortable. As your pregnancy progresses, lying on your back for an extended period can make some people feel lightheaded or uncomfortable because the uterus can put pressure on a major blood vessel. If that happens, change positions. “Side-lying, seated, standing, or elevated options can work well,” Dr. Jones says.

• Stay hydrated and avoid overheating. Drink water before, during, and after activity, and choose a cool, well-ventilated environment for exercise.

• Prioritize consistency over intensity. You don’t have to complete long or strenuous workouts to benefit. Short walks, mobility exercises, and strength sessions all add up over the course of your week.

• Let each day be different. Your energy and comfort can fluctuate considerably late in pregnancy. A workout that feels great one day may need to be modified the next. Let your body’s feedback guide you.

When to see a doctor

Exercise is safe and beneficial for most healthy pregnancies, even in the third trimester. But certain symptoms are a reason to stop exercising and contact your healthcare provider. These include:

• Vaginal bleeding

• Fluid leaking from the vagina

• Chest pain

• Dizziness or feeling faint

• Shortness of breath before exertion

• Regular, painful contractions

• Calf pain or swelling

If you have pregnancy complications or have been advised to modify your activity, talk to your healthcare provider about what types and amounts of exercise are appropriate for you.

PT tip: It’s never too late to start 

If you haven’t exercised much during pregnancy, reaching the third trimester doesn’t mean you’ve missed your opportunity to move. “It’s still very safe to introduce new exercises, as long as you start gradually and choose an appropriate intensity,” says Dr. Jones.

You don’t need to suddenly launch into a full workout program, either. Start where you are. A short walk, a few gentle stretches, or several minutes of strengthening can help you become more comfortable with movement. As your body adapts, you can gradually build from there. You can always work alongside a PT if you need guidance on getting started.

How Hinge Health can help you

If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Katonis, P., Kampouroglou, A., Aggelopoulos, A., Kakavelakis, K., Lykoudis, S., Makrigiannakis, A., & Alpantaki, K. (2011). Pregnancy-related low back pain. Hippokratia, 15(3), 205–210.  

2. The American College of Obstetricians and Gynecologists. (2019, July). Exercise During Pregnancy. Www.acog.org. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy

3. Body changes and discomforts | Office on Women’s Health. (2021). OASH | Office on Women’s Health. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/body-changes-and-discomforts

4. Kesikburun, S., Güzelküçük, Ü., Fidan, U., Demir, Y., Ergün, A., & Tan, A. K. (2018). Musculoskeletal pain and symptoms in pregnancy: a descriptive study. Therapeutic Advances in Musculoskeletal Disease, 10(12), 229–234. doi: 10.1177/1759720x18812449