Staying Active in the Third Trimester

6 October 2025

Ah yes, the third trimester. That golden stretch of pregnancy where you feel like a glorious, glowing goddess… or a human beach ball with ankles the size of watermelons. Either way, you’ve made it to the final lap. Congrats! Now, let’s talk about staying active in the third trimester.

Before you eye-roll your way out of this article, hear me out—this isn’t a lecture about lifting weights or becoming a prenatal yoga guru. It’s more like a friendly (and slightly sarcastic) guide to moving your body without accidentally launching yourself into labor from doing too much. So, grab your maternity leggings, fill up your hydration bottle (again), and let’s get into it.

Why Bother Staying Active When You Feel Like a Potato?

Seriously though. Why would anyone want to move when they’re lugging around a tiny human, dealing with back pain, and unable to see their own feet? Valid question.

Well, here’s the deal: staying active in your third trimester isn’t about fitting into pre-pregnancy jeans or impressing anyone at the gym. It’s about keeping your body functional, boosting your mood, and helping you prepare for the marathon of childbirth. Spoiler alert: that whole “labor” thing? It’s called that for a reason.

So yes, even if you feel like a bloated marshmallow, some gentle movement can actually make you feel better. Shocking, I know.

Benefits of Moving Your Booty (Even If It’s Slowly)

You didn’t think I’d try to rope you into exercise without bribing you with some benefits, did you? Here’s what you get in return for putting down the remote and getting a little active:

- Improved sleep (unless your baby is practicing ninja kicks at 2 a.m.)
- Less back and pelvic pain (blessed relief!)
- Reduced risk of gestational diabetes and high blood pressure
- Better mood (yay for fewer hormonal cry sessions)
- Easier labor and faster recovery (can I get an amen?)

Staying active isn’t about crushing workouts. It’s about helping you feel like a slightly more comfortable version of your glorious pregnant self.

Consult Your Doc (Because We’re Not Playing Games Here)

First things first: before you dust off your sneakers and channel your inner pregnant athlete, have a chat with your OB-GYN or midwife.

Every pregnancy is different. If you’re dealing with complications like placenta previa, severe anemia, or preterm labor risks, your doctor might suggest couch-surfing over cardio. Safety first, folks.

If you get the green light—awesome. Let’s move!

Best Types of Exercise for the Third Trimester

Now, don’t panic. We’re not talking CrossFit. We’re talking gentle, bump-friendly activities that won’t make you want to cry halfway through.

1. Walking: The Underrated Hero

Seriously, walking is the MVP of the third trimester. It’s low-impact, simple, and you can do it just about anywhere—even if it’s just from your couch to the fridge during a snack run.

Pro tip: Wear comfy shoes. Your feet are doing more heavy lifting than usual. Arch support = happiness.

2. Prenatal Yoga: Stretch It Out, Mama

This isn’t your average yoga class where everyone’s trying to twist into a pretzel. Prenatal yoga is all about gentle stretching, breathing, and avoiding anything that involves lying flat on your back (because hello, vena cava).

Bonus: It’s amazing for relaxation, posture, and prepping your body for labor. Plus, you get to feel all zen and glowy, even if your leggings are digging into your belly.

3. Swimming: For That Mermaid Vibe

Imagine floating in a pool, weightless, with zero pressure on your joints. Sounds heavenly, right? Swimming is basically the spa day of prenatal workouts.

It eases swelling, supports your belly, and lets you move around without feeling like you’re dragging a bowling ball. Just avoid diving. This isn’t the Olympics.

4. Pelvic Tilts and Squats: Sounds Sexy, I Know

Okay, "pelvic tilts" may not sound thrilling, but they’re amazing for back pain and keeping your pelvis aligned. And squats? They’re not just for gym rats. They help open the pelvis and strengthen those powerhouse glutes for labor.

Start small. Think: "functional movement" not "Instagram fitness influencer."

Exercises to Avoid (Because You’re Not Invincible)

Let’s not get carried away. Some workouts are a hard no in the third trimester—even if you were a spin class queen before pregnancy.

🚫 High-Impact Aerobics

You’re already jiggling enough. No need to bounce more.

🚫 Hot Yoga or Hot Anything

You’re cooking a tiny human. Don’t roast yourself too.

🚫 Contact Sports

Nope. Just no. This is not the time to risk a rogue elbow to the belly.

🚫 Lying Flat on Your Back

After 20 weeks, this can reduce blood flow to your baby. Side-lying is your new BFF.

🚫 Anything That Hurts (Duh)

This seems obvious, but pain is your body’s way of saying, “Please stop.” Listen to it.

Your New BFF: Modifications

Modifications are the name of the game. This is not the time to “push through the pain” or chase PRs. This is the time to listen to your body’s quiet (or not-so-quiet) protests and adjust accordingly.

Can’t squat all the way down? Half squats are totally respectable. Need to hold onto a chair for balance? Brilliant idea. Feel more like stretching than walking? Cool, do that.

Move how you can, when you can. And if that means a five-minute stroll followed by a two-hour nap, hey—that’s still movement.

Listen to Your Body (Yep, Even When It’s Whiny)

You might start your walk feeling like a superstar and finish feeling like a bag of bricks. That’s okay. You’re not in a Rocky montage. You’re pregnant, and every day is different.

If you’re dizzy, short of breath, swelling abnormally, cramping, or noticing less baby movement—stop and call your doc. No heroic efforts, please. You’re already a superhero just for growing a whole human.

Staying Motivated When All You Want Is a Donut and a Nap

Real talk: motivation in the third trimester is... elusive. You’re tired. You’re sore. You're essentially a heat-producing unit with a built-in soccer player kicking you from the inside.

So how do you stay active when napping sounds like a better plan?

✔️ Set Mini Goals

As in, “I’ll walk for ten minutes,” or “I’ll do 3 yoga stretches.” If you end up doing more, awesome! If not, you still moved.

✔️ Make It a Social Thing

Call a friend for a walking date or join a prenatal fitness group (online or in person). Accountability helps.

✔️ Reward Yourself

Finish a workout? Treat yourself to a smoothie, a bubble bath, or an episode of “whatever show you’re bingeing.”

✔️ Remind Yourself Why

It’s not about weight or aesthetics. It’s about feeling good, sleeping better, and prepping for the literal hardest physical task of your life. No pressure.

Real Talk: When Doing Nothing is the Right Choice

Sometimes, rest is more important than movement. Growing a baby is exhausting work, and if your body says “not today,” listen.

There’s a big difference between being lazy and being kind to yourself. If you need rest, take it. You’re not falling off any imaginary fitness wagon. You’re just honoring what your body needs that day.

Permission to binge Netflix without guilt: granted.

Little Things That Count as “Activity” (Even If You Don’t Think They Do)

Just because you’re not hitting the gym doesn’t mean you’re not active. Here are some sneaky ways you’re moving that totally count:

- Walking around Target for two hours deciding between diaper brands.
- Cleaning out the nursery closet (again).
- Waddling upstairs to get a snack you forgot.
- Dancing awkwardly in the kitchen to 90s music.
- Doing laundry because somehow, you still have five loads even though you don’t go anywhere.

See? You’re crushing it.

Gear Up, Mama: Helpful Tools for Prenatal Movement

You don’t need fancy gear, but a few helpful tools can make staying active a whole lot more comfortable.

🧘 Yoga or exercise mat — for all your floor-based glory.
👟 Comfy, supportive shoes — because your feet are carrying a lot these days.
💦 Water bottle — hydration is non-negotiable.
🩱 Maternity activewear — because squeezing into old leggings is just cruel.
🪑 Stability ball — for pelvic tilts, labor prep, and those “this chair is too hard” moments.

Basically, anything that makes movement more comfy = worth it.

Final Thoughts: Embrace the Waddle and Keep Going

So, no—you don’t need to be training for a half-marathon or doing prenatal Pilates every day to be “active.” Being pregnant in the third trimester is a full-time job with overtime and zero bathroom breaks as it is.

Staying active can be as simple as stretching during commercial breaks or walking 10 minutes a day. Move when it feels good. Rest when it doesn’t. Your body is doing wild, beautiful, miraculous things.

And honestly? Waddling around with that baby bump while still managing a few squats or side stretches? That’s queen status right there.

You got this, mama. Keep moving, keep listening to your body, and don’t forget to put your feet up after. You earned it.