You’ve made it to the third trimester of pregnancy. With only a few weeks left, you might feel excited, exhausted and maybe a little unsure about what you should or shouldn’t be doing now.
Can you still exercise? Is it safe to keep moving? The answer for many pregnant people is a reassuring yes.
“For most pregnancies, exercising in the third trimester is safe and even recommended," said Jennifer Garate, CNM, a certified nurse-midwife with Banner Health. “Movement is one of the most effective, low-risk ways to help manage symptoms in late pregnancy. Even short, 10- to 20-minute sessions can help."
This isn’t about pushing yourself or trying to reach fitness goals. It’s about moving in ways that feel good and supportive for you and your baby, especially as you get closer to the end of pregnancy. Here’s what you need to know.
How exercise helps during the third trimester
Moving your body in the last weeks of pregnancy does more than keep you fit. Regular exercise during the third trimester can help:
- Ease back pain and pelvic pressure
- Reduce swelling in your legs and feet
- Improve circulation
- Help you sleep better
- Boost your energy and mood
- Build stamina and strength for labor and delivery
“The outdated approach of routine bed rest and strict lifting restrictions in the third trimester has been replaced by evidence-based guidance that supports safe, regular movement,” Garate said. “Staying active, using good judgment and your provider’s help, are the best things you can do for yourself and your baby.”
That said, the third trimester means you need to think differently about movement. The goal now is to shift from performance-focused activities to those that help you keep going and prepare for labor.
“You’re not trying to beat your personal best," Garate said. “You’re creating a steady, manageable routine that supports your body through this final stage."
Safe exercises for the third trimester
The best exercises during the third trimester are low-impact, functional and can be changed as your belly gets bigger. Pick moves that help with labor and prepare your body for birth.
Always check with your health care provider before starting any new exercise.
Walking
Walking is a simple and effective exercise for pregnant women at any stage. Walking for 20 to 30 minutes most days can help with circulation, reduce swelling and give your mind a break.
Tips:
- Wear comfortable, supportive shoes
- Walk on flat, even ground
- Try shorter walks more often instead of long ones
Swimming and water aerobics
Swimming is great for easing joint pain and swelling. Being in water helps support your belly and reduces pressure on your joints, which is something land exercises can't do. Even a gentle swim or a walk in the water can provide real relief. It’s also a great way to beat the heat if you are pregnant in the summer.
Tips:
- Enter the water slowly so you don’t slip or fall
- Avoid hot tubs
- If you are outside, remember to put on sunscreen
Prenatal yoga
Yoga designed for pregnancy helps with flexibility, breathing and relaxation, three things that are helpful during labor. It also improves balance, which is important as your center of gravity shifts.
Tips:
- Find prenatal classes or videosUse props to stay stable
- Focus on feeling comfortable, not on doing hard poses
- Avoid deep twists, backbends and lying flat on your back
Pelvic floor exercises
Doing pelvic floor exercises is very important right now. It’s good to do a mix of Kegels, squats and pelvic floor relaxation exercises.
“These exercises are helpful for both labor and recovery,” Garate said. “Your pelvic floor supports your bladder, uterus and bowel. Strengthening and relaxing these muscles can help reduce pressure, support delivery and quicken your postpartum recovery.”
Tips:
- Use diaphragmatic breathing (deep belly breathing) to help stabilize your tummy and lower back and relax your pelvic muscles.
- Do Kegels to strengthen your pelvic muscles and help you control your bladder and bowels.
- Gently stretch the muscles in your inner thighs, as they can get tight during pregnancy.
Strength training with weights or resistance bands
Light resistance training helps keep the muscles that support your spine and pelvis strong. These muscles need to handle extra weight comfortably.
Tips:
- Use light dumbbells or resistance bands
- Focus on your glutes, upper back and legs
- Avoid exercises that require lying flat on your back for more than a few minutes
“Continue lifting at the same level you were pre-pregnancy and consider increasing slightly if you are doing a supported workout routine,” Garate said. “Talk to your care team before starting any weightlifting program.”
Exercises to avoid
Avoid activities with a fall risk, contact sports and exercises that keep you flat on your back for extended periods. Also, avoid hot yoga and outdoor workouts in extreme heat, which can raise your core temperature to unsafe levels.
[Also read: What to Know About Exercising During Pregnancy.]
When to stop exercising and seek care
Your body gives signals. Pay attention to them. Stop exercising right away and contact your care team if you experience any of the following:
- Heavy vaginal bleeding or constant fluid leaking
- Regular, painful contractions (some mild contractions are normal but make sure to stay hydrated as dehydration can cause contractions)
- Chest pain or trouble breathing before or during activity
- Dizziness or feeling faint
- Severe headache or vision changes
- Sudden swelling of your face
Self-care tips for the third trimester
Exercise doesn’t work alone. Garate explains that: “It’s part of a bigger system. If one part, especially hydration or rest, is off, you’ll notice it during exercise.”
Hydration
Drinking enough water during pregnancy helps prevent contractions, overheating and dizziness.
Try to:
- Drink at least eight to 10 cups of water each day
- Carry a water bottle with you everywhere
- Eat water-rich foods like cucumbers, oranges, and watermelon
Nutrition
Your body needs about 300 to 500 extra calories each day during the third trimester. This helps give you energy, supports your baby’s growth and aids muscle recovery.
Try to:
- Focus on whole foods like lean proteins, healthy fats, fruits, vegetables and whole grains.
- Eat iron-rich foods such as leafy greens, beans and lean meats to support your blood.
- Get calcium from dairy, fortified plant milks or leafy greens to help your baby’s bones develop.
- Take your prenatal vitamins every day.
- Heartburn is common because your growing baby presses on your stomach. Eat smaller, more frequent meals. Don't lie down right after eating. Avoid spicy or acidic foods.
Rest
Your body is already under physical stress and sleep can be harder during the third trimester. With bathroom trips, discomfort and a busy mind, a full night’s sleep may seem out of reach.
Try to:
- Sleep on your left side to help blood flow
- Use a pregnancy pillow under your belly and between your knees
- Keep your room cool and dark
- If anxiety is keeping you awake, talk about it with your health care provider
Relaxation
Stress is real and pregnancy can make it worse. Taking just 10 minutes a day to relax can help.
Try:
- Deep belly breathing
- Progressive muscle relaxation
- Guided meditation
- Warm baths (not hot) to loosen muscles
- Gentle prenatal massage
Stay connected
Your emotional health is connected to your physical health. Reach out to your support system. If you’re feeling anxious, overwhelmed or sad, talk to someone you trust or your health care provider.
Work with your health care provider
Every pregnancy is different. What feels right for someone else might not be right for you and that’s okay. Before starting or continuing any exercise in the third trimester, talk with your OB, midwife or prenatal care provider. They can help you understand what’s safe given your health, any complications and how your pregnancy is progressing.
Your care team is there to help you feel confident and supported at every step. Ask questions. Share your worries. Check with them between appointments if something doesn’t feel right. That’s what they’re there for.
Takeaway
The third trimester can be tough. Your body is working harder than ever and your list of things to do before the baby arrives seems endless. But taking care of yourself is not a bonus; it’s very important. Staying active in the third trimester can help you feel stronger, more comfortable and better prepared for birth.
If you have questions about staying active during pregnancy, a Banner Health provider can help you create a safe plan that fits your needs.
FAQs
Can I exercise in the third trimester?
Yes. During most pregnancies, doing low-impact exercise in the third trimester is safe and even recommended.
What exercises are best during the third trimester?
The best exercises are ones that are easy on the body and can be adjusted. These include walking, swimming, prenatal yoga, pelvic floor exercises and light strength training.
What exercises should I avoid in the third trimester?
Avoid activities that involve a risk of falling, contact sports and exercises where you lie flat on your back for extended periods. Also, avoid hot yoga and outdoor workouts in very hot weather.
When should I stop exercising during pregnancy?
Stop right away and seek care if you have heavy vaginal bleeding, regular painful contractions, chest pain, trouble breathing, dizziness, fainting, severe headache, vision problems or sudden face swelling.
