Gymnastics for pregnant women in the 3rd trimester

Particularly in the third trimester, gymnastics can be a safe and helpful way to maintain an active lifestyle during pregnancy. Many women discover that gentle exercise helps with both physical and emotional well-being as the body gets ready for labor. The emphasis is on exercises that strengthen, relax, and increase flexibility without overtaxing the body.

It’s crucial to select safe and comfortable exercises in the later stages of pregnancy. These ought to be adjusted to take into account the expanding belly and any potential restrictions. Simple movements, breathing exercises, and gentle stretches can significantly improve your mood.

Pregnant women in their third trimester may find relief from common discomforts like back pain and swelling by participating in gymnastics. Additionally, through strengthening important muscles, it can help with posture and get the body ready for childbirth. To make sure the exercises are appropriate for you, always pay attention to your body and speak with your healthcare provider.

Features of the period

During the third trimester of pregnancy, which starts at 27 weeks and lasts until delivery, every system and organ in a woman’s body function at maximum capacity. The internal work of getting ready for childbirth is under way, and as part of it, the woman’s hormonal background changes, her pelvic bones soften and slightly diverge, and her muscle condition changes. The center of gravity shifts with increasing belly size, putting more strain on the legs and spine. After 32 weeks of pregnancy, the diaphragm is supported by a large uterus, which causes pain in the ribs and makes it difficult to take deep breaths.

All internal organs are affected by the pressure of the uterus: the compressed bladder makes the woman need to use the restroom more frequently, the compressed intestines "rebel" with constipation, and the stomach experiences heartburn.

A woman’s cervix is preparing for childbirth, gradually smoothing out due to hormones, shortening, and changes in the condition of the myometrium (uterine tissue) and mammary glands all happen at the same time. The fetus is putting on weight actively.

Benefits of gymnastics

Everyone, even young children, knows how beneficial gymnastics are to a person. However, one thing is a theoretical advantage, and another is understanding the precise impact that physical activity has on an expectant mother’s health during the final third of her pregnancy:

• blood circulation improves, which reduces the risk of hemorrhoids, varicose veins, and fetal hypoxia, because with normal blood circulation, the mother and fetus receive more oxygen;
• the muscles of the back, legs, and abdomen become more elastic, which makes it easier to endure the hardships of the last weeks of pregnancy, and also contributes to easier childbirth;
• the cervix matures faster and is better prepared for labor opening;
• the postpartum period in women who did gymnastics during pregnancy is easier, they quickly return to their pre-pregnancy shapes and weight;
• physical activity improves intestinal peristalsis, which helps prevent constipation and the occurrence or exacerbation of such an unpleasant problem of late pregnancy as hemorrhoids;
• adequate physical activity helps to combat third trimester insomnia, which, according to statistics, up to 70% of expectant mothers complain about;
• regular exercise helps to reduce swelling, reduces physiological (natural) pain. In addition to all of the above, gymnastics in the third trimester helps to control weight gain.

Crucial! In the later stages, physical activity should only be undertaken with the physician’s approval. There are certain contraindications when neither physical activity nor a different kind of exercise will be beneficial.

Gymnastics can help increase flexibility, lessen discomfort, and get the body ready for labor during the third trimester of pregnancy. Expectant mothers can maintain an active lifestyle while reducing stress by engaging in gentle exercises that emphasize breathing, stretching, and posture. It’s crucial to select safe exercises for the later stages of pregnancy and to speak with a healthcare professional to make sure the movements are suitable.

Contraindications

Even though exercising is clearly beneficial for expectant mothers, there are some circumstances in which gymnastics during the third trimester is not advised:

• gestosis – severe swelling, pathological weight gain, high blood pressure, the presence of protein in the urine;
• pathological location of the "baby"s place" – low placenta, complete or partial presentation;
• hypertonicity of the uterine myometrium;
• chronic pathologies of the kidneys and cardiovascular system in the expectant mother;
• any deterioration in the woman"s health – from temporary malaise due to intestinal upset to the acute stage of a cold (viral) disease;
• the presence of an obstetric pessary or surgical sutures on the cervix.

Please be advised that any deviation from the normal state of health, such as an unusual discharge, a worsening of hemorrhoids, weakness, or a headache, warrants postponing the next lesson, consulting a physician, and agreeing on additional physical education sessions with the attending physician.

What is allowed and what is not?

Since the belly reaches its largest during the third trimester of pregnancy, it goes without saying that any physical activity involving the tension of the abdominal muscles is forbidden. Exercises on your stomach or back are not permitted because a large or heavy uterus can compress the aorta and inferior vena cava, leading to aortocaval compression, which can be fatal for both the mother and the unborn child.

Women who have a big belly find it difficult to see their legs, which increases the risk of falling and being hurt. An attack of weakness, dizziness, and fainting can be caused by an excessive amount of blood circulating in the body.

Thus, it is strictly forbidden to do the following during the third trimester:

• strength exercises, lifting weights;
• exercise on exercise machines;
• any jumps, including diving;
• stress on the abdominal muscles;
• exercises in an unstable position with the need for balancing and the risk of losing balance and falling;
• running.

With a doctor’s approval, you are able to:

• do gymnastics at home;
• do yoga;
• perform exercise sets on a fitball;
• do Pilates;
• attend aqua aerobics and swimming classes.

Please be aware that the lesson shouldn’t last longer than 20 to 25 minutes.

Features of physical education in the later stages

The most crucial thing a woman should know in the latter stages of her pregnancy is to avoid doing a lot of strenuous exercise. The key to safety is only in the smooth, deliberate, and leisurely execution of exercises, so it is imperative that this be considered first at this time.

A woman should never be overly eager or overly exerted. Heart rhythm abnormalities and elevated blood pressure can result from overexertion.

It is imperative that you adhere to the fundamental guidelines for exercise during this stage of pregnancy.

• If you feel unwell while doing the exercises, you should immediately stop the exercise, rest, and, if necessary, consult a doctor.
• Considering the size of the abdomen and clumsiness, you should not do exercises that require active use of the muscles of the back and lower extremities.
• The most effective exercises in the third trimester are for the pelvic and chest muscles.
• The best time for exercise is morning and afternoon. It is not recommended to do exercises in the evening, as this can lead to overexcitation of the nervous system, which will lead to insomnia. But breathing exercises for the evening are very good if used separately from physical exercises.

Avoid using force to push yourself to perform gymnastics; you won’t enjoy or gain anything from it. Only begin your training when you are in a positive frame of mind.

An antenatal bandage will offer more assistance. It will lessen the strain on the legs and back and improve the comfort of the exercises.

It is essential to keep an eye on your own heart rate when performing gymnastic exercises. You might need a heart rate monitor for this.

Universal gymnastics

Pregnant women have a variety of options when it comes to physical education programs. We have chosen the best and most straightforward exercises that you can perform at home without paying a fortune for the services of an instructor.

Warm-up

Warm-ups are essential before any kind of exercise. You can prime your muscles for the next set of exercises by warming up properly. The third trimester’s warm-up should consist of the following.

• Raising your arms and stretching them upwards followed by relaxation. Do not raise your arms too sharply – this can lead to circulatory problems.
• Taking your arms to the sides and stretching them to the right and left followed by relaxation.
• Rotating your arms and legs in a circle – from your hands to your shoulder and from your feet to your knee.

Include light, shallow bends without bending forward, backward, or to the sides, as well as head movements in circles for two to three minutes while walking in place as part of your warm-up.

Following the warm-up, you should take a brief break, get your breathing back, and then progressively progress to more difficult exercises.

Exercises

Exercises to maintain the tone of the pelvic floor, lower back, back, and legs are included in the main complex.

• "Cat". The woman takes a pose on the floor with support on her hands and knees. First, the back bends downwards in the lower back – inhale, then the back "rounds", the head goes down – exhale. The exercise is repeated several times.
• "Weather Vane". This exercise can be done both standing and sitting on the floor. Hands are fixed on the back of the head, elbows are brought together as much as possible in front of the face. On a deep breath, the woman spreads her elbows to the sides, and on a slow and smooth exhalation, the elbows are brought together, returning to the starting position.
• "Bell". Legs shoulder-width apart, hands are fixed on the waist. The woman bends her knees slightly, moves the pelvis to the sides, forward and backward. You can draw a figure eight with your hips, but with a reasonable, gentle amplitude.
• "Butterfly". Position – sitting on the floor. The woman should rest her hands on the floor behind her in a way that is comfortable for her. From this position, turn the body to the sides, slightly spreading her arms to the sides.
• "Sprinter". This exercise is very similar to the sprinter"s pose before the start. The woman gets down on all fours. Takes a calm breath, and on the exhale slowly sits on his heels, leaving his hands resting on the floor. On inhalation, she again assumes a pose on all fours.
• Exercises on a fitball. Such exercises in the third trimester help to reduce the load on the back and normalize the condition, reduce aches in the lower back and pain in the diverging ribs. The exercises are mainly performed while sitting on the ball. Describe circles and "eights" with the pelvis, comfortably positioned on the gymnastic ball. Do not forget to stretch your arms forward to maintain balance.

After the gymnastics, perform a few yoga poses. The only poses that are good for the third trimester are those that require strengthening the legs and pelvic muscles. It is best to get at least one consultation with a specialist if the expectant mother has never practiced yoga before. Make use of the ensuing positions.

• Take a sitting position on the floor, bend your legs at the knees and spread them apart so that the inner sides of the knees are turned to the floor (W-shaped). Pull the feet to the buttocks, smoothly and carefully and return them to their place.
• Sitting on the floor, bring your legs together. Try to keep your back straight, neck straight. Having held yourself in the "string" position, give yourself a few minutes to relax and repeat the exercise.

It is important to breathe correctly when performing yoga poses; otherwise, the benefits will be minimal. Chest and abdominal inhalations are recommended, but deep, even exhalations that are calm and gradual are always preferred.

Kegel exercises

Arnold Kegel, an American gynecologist of German descent, suggested a series of exercises that help prime the pelvic floor muscles for childbirth. This will increase the genital tract’s elasticity and help prevent ruptures and birth traumas. Pregnant women who have a pessary installed or who are at risk of preterm birth should not perform these exercises.

For this reason, it’s crucial to speak with a gynecologist before incorporating Kegel exercises into your regular gymnastics routine.

Of the exercises that Arnold Kegel recommended, during the third trimester particular focus should be placed on those that enable you to strengthen the muscles of the vagina and train the ligaments and muscles of the pelvis:

• strain and relax the muscles of the perineum, while with each subsequent approach increase the time of tension compared to the time of relaxation;
• alternately strain and relax the muscles of the anus and vagina;
• take a sitting position on the floor, cross your legs and slightly push while inhaling, relaxing, exhale;
• take a lying position on a hard surface and slightly lift the pelvis simultaneously with the tension of the muscles of the perineum.

It’s important to keep in mind that holding your breath during Kegel exercises is not recommended. Only calm, steady, and even breathing will guarantee that the muscles required for childbirth are properly trained.

Breathing techniques

During the third trimester, breathing exercises can be used alone or in conjunction with other forms of physical activity. Breathing exercises are safe, and the only group of women who need to see a doctor before beginning classes are those who have bronchial asthma.

Breathing exercises will not only make the final weeks of pregnancy easier for a woman, but they will also aid in childbirth because deep, proper breathing encourages the production of serotonin, which acts as a natural analgesic.

Which methods are practicable? Yes, practically all of those are covered in the behavior during childbirth training program.

• Dog breathing. Fast shallow breaths and exhalations with an open mouth. It is advisable to inhale and exhale both through the mouth and nose.
• Long breaths and smooth, drawn-out exhalations. Inhale to the count of 1-2-3-4, and exhale to the count of 1-2-3-4-5-6. Then, during childbirth, such breathing will help to naturally relieve contractions. In the meantime, you can use exercises during training contractions, if such take place.
• Super the candle. Imagine that your face has a lit candle. Take a deep breath and quickly pour out the air through your mouth in short portions, as if you are stewing one or more candles.

It’s critical to keep an eye on your health when doing breathing exercises. Should you experience numbness in your fingers or a dilated head, you should cease the exercise immediately and seek medical advice.

There is a school for expectant mothers in every female consultation; you can coordinate the load with a gynecologist and therapist there and receive free breathing exercises.

Exercise	Benefits
Pelvic tilts	Helps reduce back pain and strengthens the lower back muscles.
Cat-cow stretch	Improves flexibility in the spine and eases tension in the back.
Squats	Strengthens the legs and pelvic muscles, preparing the body for labor.
Kegel exercises	Tones pelvic floor muscles, reducing the risk of incontinence.
Walking	Boosts circulation, improves mood, and helps maintain a healthy weight.

In the third trimester, gymnastics can be a fantastic way to keep muscles strong, maintain flexibility, and get the body ready for childbirth. Easy breathing, stretching, and gentle movement exercises can help ease discomfort and enhance general health.

It’s crucial to pay attention to your body and only engage in activities that make you feel comfortable. Before beginning any exercise program, always get medical advice to make sure it’s appropriate for your particular circumstances.

Maintaining an active lifestyle and being aware of your body’s limitations can help you have a healthier and more comfortable pregnancy and facilitate a easier delivery.

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