3rd Trimester: Pregnancy-Safe Core Exercises
Congratulations on reaching your Third Trimester! You're in the final stretch of your pregnancy journey, and your body is working harder than ever to support your growing baby. As your bump becomes more pronounced, your core muscles continue to stretch and adapt, making this a critical time to maintain appropriate core strength while prioritizing safety and proper technique.
Understanding Your Changing Core in the Third Trimester
The third trimester brings significant physical changes that directly impact your core:
Your abdominal muscles continue stretching as your baby gains most of their birth weight
Your center of gravity shifts even further forward
Your lower back curve (lordosis) becomes more pronounced
Pressure on your pelvic floor increases as your baby descends
Diastasis recti (the natural separation of abdominal muscles) progresses
These changes make specialized core training not just beneficial but essential for comfort, function, and preparation for labor.
Not yet in the Third Trimester? See Pregnancy-Safe Core Exercise in the 1st Trimester or Pregnancy-Safe Core Exercise in the 2nd Trimester.
Benefits of Maintaining Core Strength in the Final Stretch
Continuing appropriate core work during your third trimester helps:
Reduce lower back and pelvic pain as your baby gains weight
Improve posture and balance as your center of gravity changes
Prepare your body for the physical demands of labor
Support optimal fetal positioning
Set the foundation for a smoother postpartum recovery
Maintain functional strength for daily activities
Key Considerations for Third Trimester Core Work
Safety becomes more critical in this final phase:
Focus on gentle engagement rather than intensive strength building
Make sure you are managing your intra-abdominal pressure sufficiently (avoid holding your breath and make sure to exhale on exertion aka the hard part of the exercise)
Avoid or modify exercises that create doming or coning along your midline
Eliminate exercises that compress your abdomen
Avoid extended time on your back, which can compress major blood vessels (simply propping your torso up with a pillow or two should eliminate this risk)
Prioritize functional movements that support daily activities
Safe Third Trimester Core Exercises
These exercises accommodate your changing body while maintaining essential core function:
1. Sidelying Ball Press
Lie on your side with a pilate’s ball or pillow in front of you at chest level
Place top hand on top of ball/pillow
Inhale to prepare, expanding belly
As you exhale through pursed lips (like you are blowoing out a candle), press into the ball/pillow and feel core engage, hold for 5 seconds
Inahle and relax
Repeat for 20 repetitions each side, 2-3 sets
2. Standing Wall Lean with Core Activation
Stand facing a wall with feet hip-width apart
Place forearms against the wall at shoulder height
Lean forward slightly, maintaining a straight line from head to heels
Engage your core by gently drawing your baby toward your spine like you are ‘hugging baby’
Hold for 20-30 seconds while breathing normally
Repeat 3 times
3. Quadruped Deep Core & Pelvic Floor Connection
Begin on hands and knees
Place a pillow under your knees for comfort if needed
Maintain a neutral spine
Inhale deeply and feel belly expand in a 360 deg plane of movement
As you exhale, engage your pelvic floor by lifting up and gently draw your baby toward your spine
Hold for 3-5 seconds while breathing normally
Release and repeat 10 times, 2-3 sets
Comprehensive Support in Our Exercise Library
Our OPTimize Birth Course features an extensive Exercise Library with three key components perfect for your third-trimester birth preparation:
1. Core & Pelvic Floor Foundation Series
This foundational series provides essential techniques that remain valuable throughout your entire pregnancy, including the third trimester:
Detailed instruction for proper core engagement
Emphasis on the connection between breathing, core, and pelvic floor
Guidance from pelvic health physical therapists
2. Guided Weekly Exercise Program
Our structured program adapts to your changing needs in the third trimester:
Safe, progressive workouts that evolve as your due date approaches
Clear demonstrations of proper form for your changing body
Balanced routines combining strength, flexibility, and functional movement
Time-efficient sessions designed for busy mothers-to-be
Options for various fitness levels and pregnancy experiences
3. Specific Pelvic Floor Preparation Stretching Flows
As labor approaches, our specialized stretching flows help prepare your body:
Targeted stretches that create space and mobility in your pelvis
Techniques to encourage optimal fetal positioning
Gentle movements to release tension in muscles surrounding the pelvic floor
Positions that simulate labor positions, preparing both body and mind
Expert guidance on breath work to pair with stretching
Listening to Your Body in the Final Phase
In the third trimester, your body will give clear signals about what works and what doesn't. Pay attention to:
Fatigue levels (which naturally increase in this final phase)
Any pelvic pressure or discomfort
Signs of contractions triggered by exercise
Pain during or after movements
Difficulty with balance or stability
Abdominal coning/doming
Modify or reduce exercise based on these signals, always consult your healthcare provider with concerns, or before beginning a new exercise program during pregnancy, especially in the third trimester.
Building on Your Foundation
The coordination between your breath, core, and pelvic floor will support you not just through these final weeks of pregnancy but through labor, delivery, and recovery.
With our OPTimize Birth Course and comprehensive Exercise Library, you have expert guidance every step of the way – from our Core & Pelvic Floor Foundation Series to our Guided Weekly Program and Pelvic Floor Stretching Flows. All these resources work together to help you feel strong, capable, and prepared as you approach your baby's birth day.
