fbpx

Safe Pregnancy Workout For Last Trimester

When you have a belly the size of a watermelon, thinking about “working out” might not be very appealing; however, studies show that moms who are active (without exhausting themselves) have smoother, on-time births.

So it might be a little sacrifice, but it will be worth it in the long run! This is a 7 minute workout I do every morning that helps get me going:

1) Breathing stretches. Inhale 4 counts while taking your arms behind your back. Pause for a second, and exhale 6 counts while opening your chest. This is a good way to improve circulation and stretch that back!

2) Let’s get your cardio pumping! A simple routine taking four steps to the left and four steps to the right will increase your heart rate without exhausting you.

3) Hip circles. This is a great exercise to open up those hips and make space for the baby to get in the head-down position.

4) Sumo squats. Open your legs wide while squatting at a 90 degree angle. Repeat 10 times. This will strengthen your lower body so that when you have to push, your muscles are ready to go.

5) Squat sitting position. This is a great position not only for now but when you are giving birth! It creates a lot of space for your baby’s head to press against your cervix. So, if you are past your due date, do this for at least two minutes everyday. If you are not there yet, do it for one minute everyday. (Also, if you have trouble pooping, this position does wonders…)

6) Cat/Cow modified. This yoga pose is great to release the spine from that extra weight you are carrying around, and gives plenty of space to your baby so that he/she can twist and get in the right position for birth.

7) Strengthening your core. A strong core will make your pushing easier on the big day. On your hands and knees, alternate raising the left arm and right leg (and vice-versa) for 10 times on each side.

8) Butterfly position: This will help you stretch the muscles around the hips, especially if you tend to be sitting down a lot at home.

As always, consult with your practitioner before starting any exercise routine and if he/she gives you the okay, then enjoy! What have you tried for exercise during pregnancy? As always, let us know in the comments below.

RELATED

Share on facebook
Share on google
Share on twitter
Share on linkedin