Third Trimester Warmup Exercises

Fatigue sets in again during this stage of pregnancy. Perform this warmup before any strength or cardio routines


When working out, going from zero to 100 is never a good idea. It’s especially not a good idea when you’re pregnant. “The ability for your vascular system to react quickly is not the same as it normally is,” says Geralyn Coopersmith, Director of the Equinox Fitness Training Institute. Therefore, you need to give your body at least 10-15 minutes to warm up before performing any exercise.

Use this warmup routine from Gayla Talkington, CPT, prior to each third trimester strength workout.

1. Wall Slide


Sets: 1 • Reps: 12

*Lean your head, upper back, and butt against the wall.

*Place your hands and arms against the wall in the "high-five" position, your elbows bent 90 degrees and your upper arms at shoulder height.

*Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together.

2. Thoracic Rotation


Sets: 1 • Reps: 10

*Get down on all fours.

*Place your right hand behind your head.

*Brace your core.

*Rotate your upper back downward so your elbow is pointed down and to your left.

*Raise your right elbow toward the ceiling by rotating your head and upper back up and to the right as far as possible.

*Complete the prescribed number of reps, then do the same number on your left.

3. Cat Camel


Sets: 1 • Reps: 10

*Position yourself on your hands and knees.

*Gently arch your lower back—don't push—then lower your head between your shoulders and raise your upper back toward the ceiling, rounding your spine. That's one repetition.

*Move back and forth slowly, without pushing at either end of the movement.

4. Clamshell


Sets: 1 • Reps: 15

*Lie on your left side on the floor, with your hips and knees bent 45 degrees.

*Your right leg should be on top of your left leg, your heels together.

*Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.

*Pause, then return to the starting position.

*Don't allow your left leg to move off the floor.

5. Quadruped


Sets: 1 • Reps: 10

*Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.

*Relax your core so that your lower back and abdomen are in their natural positions.

*Without allowing your lower back to rise or round, draw your stomach in as if you were trying to pull your belly button to your spine. Then hold for 5 seconds while breathing deeply. Relax for a moment and repeat. That's one rep.

6. Kegels


Sets: 1 • Reps: 30

*Sit comfortably on a chair or bench, squeeze your pelvic floor muscle, and hold for 3 seconds. To locate this muscle, imagine you are trying to stop yourself from peeing. (It's that simple.)

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