8 Examples of Light Exercises for Your 3rd Trimester

When you see the likes of Iya Villania or Belle Daza hitting the gym well into their third trimester, you might be wondering if you could do that, too. The quick answer is yes. A few lifestyle changes, like regular exercise have numerous perks for you and your unborn baby. But don’t just do clean and jerks with your eight-month-old belly. Try to start with these examples of light exercises. After all, you don’t need to push too hard now that you’re so close to the actual push. 

Benefits of Exercise During Pregnancy

Remember to take it easy when you’re exercising during pregnancy. Listen to your body and ask recommendations from your doctor. 

Staying active during pregnancy has so many advantages. Pregnancy And Exercise reveals that exercise can lower your chances of issues like gestational diabetes, preeclampsia, back and pelvic pain, and even the need for a C-section. It could prevent your baby from growing too big, which can make delivery easier. The Journal of Midwifery & Women's Health also states that prenatal physical activity reduces the risk of postpartum depression.  

The benefits of your workouts also extend to your little one. The latter study shows that when you exercise during pregnancy, you’re helping your baby’s heart even before they’re born. According to the research, babies of active moms had slightly lower heart rates and better heart rhythm variability (which is a good thing since low variability in adults is a sign of heart trouble). They also have faster neuromotor development.  

What’s even cooler? These positive effects reportedly stick around after birth, which suggests that regular movement in pregnancy helps your baby’s body learn to regulate itself early on. 

Is It Safe to Exercise While Pregnant?

If you’ve been active long before you became pregnant, it’s likely safe for you to continue your workout regimen. That said, ask your doctor for a go signal.  

Mindy Lagdameo, a Filipino core restore specialist and fitness expert who runs The Thrive Life and specializes in coaching moms, says, “Yes, you can exercise in your third trimester, provided there are no complications and your OB has given the go ahead.”

“If you were already active prior to pregnancy, it can be easier to maintain a routine, provided that you adapt to what your body needs as your pregnancy progresses,” she adds.

You might also want to give yourself a little grace, especially if you’ve been a proponent of the “No Pain, No Gain” exercise philosophy in your previous life.  

Remember: It's okay to do fewer reps. It’s okay to take prenatal-specific classes. It’s okay to walk instead of running. It’s okay to slow down. 

Safety Tips Before Exercising

Before you lace up those sneakers or roll out your yoga mat, check in with your body—and your OB (it can’t be overstated). Every pregnancy is different, so what feels good for one mom might not be safe for another. Always warm up before starting, drink plenty of water, and avoid any moves that involve lying flat on your back for long periods or twisting your abdomen.  

If you feel dizzy, short of breath, or experience any pain or spotting, stop right away and call your doctor. The goal is to feel better—not push yourself to the limit. 

Examples of Light Exercises for Your Third Trimester

Cat-cow stretches are easy example of light exercises you can do in your third trimester.

By the time you hit the third trimester, everything—from tying your shoes to turning over in bed—can feel like a full workout. But staying gently active during these final weeks can help with swelling, sleep, and even delivery prep. Don’t worry, no bootcamps here! Just gentle, feel-good movements that keep your body mobile and your mood lifted.  

According to Lagdameo, “In the third trimester, the main goal is to increase mobility and just get your body—and mind—ready for birth.”

Here are some safe, simple examples of light exercises when you're bumpin’ into the home stretch. Oh, and don’t forget to stretch, too. 

1. Prenatal yoga 

"Yoga helps with flexibility, relaxation, and prepares the body for labor,” says Lagdameo. The gentle stretching and deep breathing it entails can also ease tension and prep your body for labor. Just skip the deep twists and anything that requires you to be on your back for too long.

2. Walking exercises 

Walking is simple, free, and safe! A daily stroll boosts circulation, energy levels, and even your mood. Plus, walking helps baby move into an ideal position for birth. Make sure to wear proper footwear. You can also bring your partner for a nice couple moment before the little one arrives.

3. Swimming or water aerobics 

Feeling heavy? Water is your best friend! It supports your belly and joints while giving you a full-body, low-impact workout. Many moms say it's the only time they feel light in the third trimester.

4. Pelvic tilts or cat-cow stretches 

These crouched exercises are great for relieving lower back pain and encouraging optimal fetal positioning. Do them on all fours and move slowly with your breath.

5. Stationary cycling 

Still love cardio? A stationary bike can be safer than road cycling in late pregnancy (hello, balance issues). Keep the pace gentle and stop if you feel lightheaded.

6. Squats (with support) 

Squats help strengthen your legs and pelvic floor and can even help baby descend in the final weeks. Hold onto a sturdy chair or wall for support.

7. Kegel exercises 

They’re small but mighty! Strengthening your pelvic floor in your third trimester can help with labor, delivery, and postpartum recovery.  

Are you unfamiliar with kegel exercises? Imagine you're trying to stop the flow of urine midstream. This is your pelvic floor, the muscle you’ll use for this workout. Contract those muscles for about 3 to 5 seconds, then relax for the same amount of time. Aim for 10 to 15 reps, three times a day. Bonus: you can do them anywhere.

8. Strength training

Lagdameo advises strength training using with light weights. “You can focus on your upper body and lower body isolations, rather than heavy compound lifts.” 

What to Do If Your Doctor Recommends Rest

Sometimes, the best thing you can do for you and your baby is to slow down. If your doctor advises bed rest or limited movement due to complications like placenta previa, high blood pressure, or signs of preterm labor, take it seriously. This doesn’t mean you’re not doing “enough”—you’re doing what’s safest.

Resting is an active part of caring for your pregnancy. You can still support your body by focusing on deep breathing, gentle stretches (if allowed), and keeping a calm, positive mindset. Think of it as strength training for patience and trust.

“Remember: your body is simply amazing and your life is about to change in the most wonderful and purposeful way,” reminds Lagdameo.

As you near the finish line, remember that movement doesn’t have to be intense to be beneficial. These examples of light exercises can do wonders for your overall well-being and help prepare your body for the big day. Remember, always listen to your body, take things at your own pace, and celebrate the strength it takes to grow a tiny human. You’re doing an amazing job, mama!

Trade tips and examples of light exercises that are third trimester-safe! Share your experiences with fellow moms and dads on ParentTeam's Facebook Group!