During the third trimester, there are a lot of changes happening in our bodies and there is a mindset shift as we begin to prepare for our births!
Here are four ways that I am adjusting my workouts as I moved into my early third trimester.
Early 3rd Trimester Workout Modifications
During my early third trimester, I have started to modify main lifts due to comfort and increased levels of fatigue.
Second trimester, I saw an increase in my weights from first trimester (which was easy, because I barely worked out due to nausea), so now its time to drop those weights down as I shift to birth preparation.
The biggest modifications I have made in my early third trimester workouts is:
- Weights have decreased to around 50-60% from pre-pregnancy weights
- Increased support/stabilization in my exercises for balance and to decrease the intensity of the exercises.
- Incorporating more circuits and mobility work specific to birth preparation
Feel strong and move comfortably throughout your entire pregnancy. Our program syncs to your current week of pregnancy, so you can start at any time!
- 5 Workouts Per Week
- Labor Prep Workouts
- Teambuildr App Access
Workout with me during your pregnancy with our 40-week prenatal strength program! Our program syncs to your current week of pregnancy, so you can begin it at anytime! If you’re 20 weeks, you’ll start at week 20 of our program.
We offer one-time payment options, that can be bundled with our childbirth education course, and monthly payment options if you only need a few months of the program.
If you prefer to follow a video as you workout, we offer our prenatal fitness and yoga program in an on-demand format!
1) Early 3rd Trimester Lifting Modifications
During my early third trimester, I have begun to modify more of my main lifts due to comfort and decreased loading requirements.
SQUAT 3RD TRIMESTER MODIFICATIONS:
For the squat, the movement remains the same as second trimester with a slightly wider stance than pre-pregnancy, but I have lowered my weights from a 70-80% loading to 50-60%. This is allowing me to focus more on my form, and address my increased fatigue levels in the third trimester.
DEADLIFT 3RD TRIMESTER MODIFICATIONS
For the deadlift, the movement also remains the same as second trimester with a sumo stance. But, similarly, I have decreased loading to about a 50-60% level.
I am adjust to an elevated sumo stance if my lower back needs a bit more support during the lifts as my third trimester nears my due date!
BENCH PRESS 3RD TRIMESTER MODIFICATIONS
For the bench press, the modification looks the same as second trimester with my feet elevated onto the bench. This takes out excessive arching in my low back and is much more comfortable on my core.
Hip Thrust: 3rd Trimester Modifications
The hip thrust has modified from using an elevated barbell to a banded variation. I am still in an horizontal set up, but the bar was just beginning to feel uncomfortable against my belly and I didn’t need to lift quite as heavy anymore.
With the banded variation, it does require more of a set up, so we are fortunate to have a hip thruster lite that has attachment points for bands.
But, you can set it up in a power rack or anything where you can set up pegs to do the banded hip thrust variation.
Another option is to shift to a cable machine hip thrusts using a waist strap attachment.
Lunges: 3rd Trimester Modifications
In the third trimester, I am more focused on addressing the asymmetry in my legs and pelvis to prepare for birth and for my overall comfort. I have found that asymmetries and movement compensations become more pronounced as my pregnancy progresses, so I need to be more deliberate on addressing them in order to stay comfortable!
Lunges and single leg loading movements is how I am addressing asymmetry! I use a resistance band to emphasis left leg adduction and right leg abduction to support more symmetry in my pelvis.
This both supports a preparation for birth (I want my pelvis to open more easily for birth) plus my overall comfort (pelvic asymmetry can contribute towards pelvic girdle pain).
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Week Program, 9 Workouts
- On Demand Workout Videos to Follow
- Educational Videos on How to Approach Modifications
- E-Book
Overhead Press: 3rd Trimester Modifications
Overhead presses tend to be one of the exercises that tends to cause more coning, which can make postpartum recovery more challenging. In order to support protecting my core with overhead presses as I move into the third trimester, I am focusing on more supportive positions such as a seated position!
2) Myofascial Sling Exercises: Supporting a strong core and pelvic stability
I am still incorporating myofascial sling exercises into my daily workouts! I still need a strong core and there is an increased need for pelvic stability as my SI joint tends to act up more as pregnancy progresses.
I am finding more support in my exercises, so I am adjusting from reverse lunges to split stance in many of the exercises, and my rotation is less as my belly grows! Watch the video below for an example of an exercise I am doing to support my core and pelvis during pregnancy.
3) Mobility Work: Support Thoracic and Pelvic Mobility for Comfort and Birth Prep
In my third trimester, I am finding I am just more uncomfortable! Postural tendencies that I have have become more pronounced and have been causing more discomfort.
In order to counter this discomfort, I have increased the focus on my mobility work to address these asymmetries and postural tendencies.
The big three areas I am focusing on:
- Thoracic Spine (Lateral and Rotational)
- Pelvis
- Lumbar Spine (Flexion and Extension)
Learn more spinal mobility routines and the importance of spinal mobility with Hayley Kava in our upcoming webinar!
Watch the videos below for some of my current favorites in the third trimester!
4) Prepare for Birth Circuits: Support Baby's Position and Uterine Ligament Release
As we move closer and closer to my due date (which will be here before I know it!!), I am focusing on incorporating movement routines that focus on supporting baby’s position and releasing the uterine ligaments.
These movement routines have been incorporated into our prenatal fitness programs, both the third trimester of our 40-week prenatal strength program and our 3rd trimester on-demand fitness program!
The bear crawl complex focuses on supporting baby’s position during pregnancy! We don’t need to force baby into the perfect position for labor to begin, but we can at least do movements to encourage them to find their most optimal position.
The bear crawl complex involves an inversion, crawling on all fours, and finishes with a deep squat routine to encourage baby to engage into the pelvis. Watch the video below for more of a breakdown!
Early 3rd Trimester Workout Modifications
In the early third trimester, I am finding I am more tired so my overall loading has decreased to accommodate for decreased levels of energy. I am adjusting my lifts for my comfort and to support my core integrity, as well!
I am still incorporating myofascial sling work to support a strong core and pelvic stability, but have added in a lot of mobility work to support my postural tendencies.
Now that I am in my third trimester, I am shifting my focus to more labor preparation with mobility work and labor prep movement routines.