Third trimester

The third trimester of pregnancy is when many moms-to-be feel very anxious and excited at the same time. You can’t wait to hold the baby in your arms. The more anxious and excited your mind becomes, the more you feel tired and lazy because of your ever-expanding body.

Eating right and exercising can help you stay fit and keep your weight under control. It can also prepare your body to face delivery and labor more positively. The third trimester is very important for you and your baby inside your tummy.

Click here to know about exercises during the first trimester and click here to know about exercises during the second trimester.

Let’s see what exercises can be done and how much to do.


Walking is one of the best types of workouts during pregnancy. When your tummy is almost fully grown and big, you need to be careful about what you do and how much you do. If you are already a regular walker, it is good to continue the same. You can walk for 30 to 40 minutes per day for 4 to 5 times a week. If you feel tired after walking for 20 minutes, do not push yourself. It is better to get the rest.

If you are not a walker and you want to start walking during your third trimester, it is good to start with slow walking for 20 minutes. If you think you can increase the duration of walking, increase it gradually. Make sure to take rest once you feel very tired or exhausted.


As I have mentioned in the articles on the first and second trimester, running is a good exercise. Even for a runner, it is better to switch from running to walking during the third trimester. As your baby is growing more and the third trimester is a crucial period, it is better not to exhaust too much. Running can give a lot of jerks for your tummy and it may be suitable for the baby.

As you are gaining more weight during this trimester, it is not advisable to run as you may get knee ache and joint pain.


Yoga is also a very safe way to keep your body and mind in an active state. If you are already practicing yoga, it is safe to continue the same during the third trimester also. If you want to learn and practice yoga for the first time during your third trimester, you need to learn it from a professional trainer.

Please do not practice yoga by watching DIY videos or charts. It is not safe. Avoid poses that might make you fall down. Do only movements that you think is safe. It is best to avoid practices where you need to twist your abdomen muscles or your belly area. Do not bend down too much too.

Also do avoid power yoga, hata yoga, and Bikram yoga.

Swimming and water exercises

If you have a pool nearby, please make use of it. Water exercises and swimming is a very effective workout to keep your body fit. Like any other type of workout, you need to stop and take rest whenever you feel tired.

If you are a first-time learner, it is better to start with very little duration and difficulty level. It is better you learn swimming after your delivery rather than during the third trimester.

Water exercises can relax your muscles and soothe your joints. It also reduces body heat and gives you good sleep.

Gym workout

When you want to work out in a gym, it is important that you continue your strength training without much loading of weights.

You can continue your regular work out by the guidance of a professional trainer. You can avoid doing a lot of cardio. Avoid exercises where you need to bend and twist.


Pilates is a type of workout that is specifically done to strengthen your muscles. It is safe to practice Pilates if you are already into it. You need not exhaust yourself by doing too much strength training. Make sure to rest infrequent intervals.

If you want to learn Pilates for the first time and practice during the third trimester, start very gradually and learn it from a professional trainer.

Exercising during pregnancy can help you stay fit and have a healthy baby. It also improves your mood and helps you come out of depression and mood swings.

If you don’t have the habit of exercising, forget what others say about exercising, because this is not the time to get stresses. Let your body guide you.

Eat right and keep yourself happy!!


  • Bhavanani, A. B., 2011. Understanding the Science of Yoga. International Scientific Yoga Journal, 1(1), pp. 334-344.

  • Cossin, G. E., 1988. Tummy reducer. United States, Patent No. US4968029A.

  • Mariana, S. & Len, K., 2006. Pilates Exercise A Research-Based Review. Journal of Dance Medicine and Science, Volume 10, pp. 111-116.

  • MB, J. Z. & Savitz, D. A., 1996. Exercise during pregnancy among US women. Annals of Epidemiology, 6(1), pp. 53-59.

  • William, A. L. et al., 2011. Water exercises and quality of life during pregnancy. Reproductive Health.


Kripa Sivasubramanian, MBA, earned her Master’s degree in Business. After a long stint in the Technology sector, she took up courses in natural medicine and yoga. Ms. Kripa is certified in Ayurvedic yoga for Dosha. She is also certified by Stanford University School of Medicine in Introduction to Food and Health.