5 Third Trimester Exercises You Can Do At Home

A little while ago I shared a pregnancy safe second trimester workout on my blog. After sharing that, I wanted to share some safe pregnancy exercises that women could do in their third trimester as well!

During the third trimester, often you are feeling more fatigued and you may not want to be in the gym. So instead of a workout, I have put together five exercises you can do either as a workout or on their own. I hope you enjoy this one!

Jump to:

• Exercising during your third trimester
• 5 third trimester exercises
• Squat
• Bent-over reverse fly
• Incline push-up
• Bicep curl
• Tricep dip

Exercising during the third trimester

Any time you are exercising during pregnancy, you will need to make some modifications or you need to reduce the intensity. As always, listen to your body! I want you to take it slowly and give yourself extra rest time if you need it. 

Below are some pregnancy-safe exercises you can do during the third trimester — providing your healthcare professional has advised you that exercising is okay. They are best-placed to say whether these exercises are appropriate for you and your pregnancy, so make sure you check in with them. 

Each of these exercises can be performed at home because they only need a few pieces of equipment! Find yourself a sturdy chair and dumbbells and follow the instructions below. 

5 pregnancy-safe third trimester exercises

Just like my BBG pregnancy workout, I shared a while back, the exercises below are about doing slow, controlled reps. Perform each of the repetitions at your own pace and take plenty of breaks to regulate your body temperature and your heart rate.

Squat

A squat helps to target multiple muscles at once and it can be done with additional support (such as resting your hands on the back of a chair) if needed. 

To do a squat:

1. Plant both feet on the floor shoulder-width apart. This is your starting position.

2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.

3. Exhale. Push through your heels and extend your legs to return to the starting position.
 
Repeat for 10-12 repetitions.
 

Bent-Over Reverse Fly (Dumbbells)

During pregnancy, especially the third trimester, stick to light dumbbells that you are comfortable with — between 2-5kg is a general guide. 

To do a bent-over reverse fly:

1. Holding one dumbbell in each hand, plant both feet on the floor shoulder-width apart. 

Hinge forward from your hips so that your torso is at a 45-degree angle to the floor. Bend your knees slightly and extend your arms to hold the dumbbells directly below your chest. This is your starting position.

2. Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards from below your chest until they reach shoulder height. You should feel a small squeeze between your shoulder blades.

3. Inhale. Gently lower the dumbbells to return to the starting position.

Repeat for 12-15 repetitions.
 

Incline Push-Up (Chair)

During your third trimester, it can be hard to get up and down from the floor! Incline push-ups allow you to be supported through the movement but also mean you don’t need to get down on the floor.

To do an incline push-up:

1. Place a chair horizontally in front of you. Place both hands on the chair shoulder-width apart, with feet together on the floor behind you, resting on your knees. This is your starting position.

2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form two 90-degree angles.

3. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position.

Repeat for 10-12 repetitions.
 

Bicep Curl (Dumbbells)

As I mentioned above, stick to a weight that you are comfortable with for this exercise. Choose dumbbells that are between 2-5kg in weight and go at your own pace.

To do bicep curls: 

1. Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. This is your starting position.

2. Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

3. Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

Repeat for 12-15 repetitions.
 

Tricep Dip (Chair)

Tricep dips are a great way to work your arms! Just be sure to use a sturdy chair to support you. 

To do tricep dips:

1. Begin seated on a chair. Place your hands on the edge of the chair under your glutes and directly below your shoulders, ensuring that your fingers are facing forwards.

Shift your glutes forwards off the chair. This is your starting position.

2. Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another.

3. Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you and always try to maintain an upright position.

Repeat for 10-12 repetitions.

Make your own third trimester workout

While these are pregnancy-safe exercises, they can be done by anyone who isn’t currently pregnant too.

For my non-pregnant BBG ladies, you might want to make these five exercises into a workout you can do anywhere. You can make it more challenging by increasing the intensity a little.

If you are looking for some more tips on exercising during pregnancy, make sure you read my blog on modifying exercise for pregnancy. And make sure you are checking in with your healthcare professional before doing any of these workouts!
 
Let me know in the comments if there is anything else pregnancy-related that you would like to see on my blog!