As you enter the third trimester, you may be feeling more tired and fatigued, this is normal. Exercise during this period may be more difficult since lung capacity is decreased, as your growing baby is taking more space and your diaphragm has less space to expand.

Your body could be a bit achier as you move along, and you’ll likely need more recovery time between workouts. Many women at this point cut down their exercise to once or twice a week with slow gentle movements. Avoid heavy lifting in this period and lying on your back.

Swelling of ankles and legs at this point is normal, regular exercise during this period will help with the swelling, elevate your feet as often as possible and avoid standing or sitting for long periods.


Exercise tips

  • 15 -40 mins of exercise during this period as tolerated
  • Weighted exercises start to decrease the weight but increase the reps or use therabands
  • Stay hydrated during this period
  • Decrease metabolic conditioning such as HIIT training
  • Break up long walks to 15-20 minute walks


Start to incorporate ‘birth prep exercises’

  • body weight squats
  • wide child’s pose
  • seated pelvic circles
  • pelvic tucks



Stop exercising while pregnant if you experience:

  • abdominal pain
  • any ‘gush’ of fluid from the vagina
  • calf pain or swelling
  • chest pain
  • decreased foetal movement
  • dizziness or presyncope (light-headedness, muscular weakness and blurred vision)
  • shortness of breath before exertion
  • excessive fatigue
  • headache
  • pelvic pain
  • excessive shortness of breath


You may also like to read:

Exercise in your First Trimester

Exercise in your Second Trimester

Exercise Motivation Tips for Busy Mums