prenatal exercise part 5; third trimester
Third Trimester
In the third trimester (weeks 28-40) the most physical growth happens and it may become difficult to get comfortable in certain positions and while sleeping, so you may feel more tired than usual from disrupted sleep. During this trimester your body is working very hard to prepare for birth and support a growing baby. Weight gain is part of a healthy pregnancy and in this trimester an additional 450 calories more than what was eaten at the start of pregnancy is necessary for most women as the baby gets bigger. Since the baby is now taking up more space in the belly, leaving less room for the stomach to expand with meals, it may be helpful to eat several smaller meals throughout the day instead of 3-4 larger meals to avoid discomfort.
Self care and rest are important during this time. Exercises will be modified and we are especially going to tune into energy levels and any pain or discomfort from exercise session to session.
Training Goals in the Third Trimester include (1):
Maintain a comfortable level of activity.
Reduce discomfort related to body changes.
Incorporate birth-preparation exercises into the workouts.
Minimize bulging or “doming” of the anterior core.
Minimize downward pressure on the pelvic floor.
At the beginning of the third trimester, the baby weighs approximately two pounds and at birth the baby usually weighs between six to eight pounds. This rapid growth takes a lot of energy from the mother and the developing baby crowds the abdomen and mothers organs, so exercise and daily movement modifications will become necessary.
Some Common Concerns in the Third Trimester Include (2):
Low Back Pain
Fatigue
Diastasis Rectus Abdominis
Dizziness in Supine Position
Pelvic Girdle Pain
Carpal Tunnel Syndrome
Pelvic Floor Dysfunction
Strength Training Program Modifications in the Third Trimester are:
Self Myofascial Release standing up with ball against the wall
Relaxation of the pelvic floor while engaging the transverse abdominis to prepare for pushing in birth.
Break up cardiovascular training into short segments during the day or modify what is considered cardiovascular exercise all together. Dynamic stretching may get the heart rate up enough.
Limit weight lifted in strength training to avoid excessive pressure, breath holding, and isometric exercises on the pelvic floor and abdominal wall.
Check for midline abdominal bulging. Omit exercises if this happens to avoid further diastasis.
Increase rest days if necessary, some movement on non training days may give you a boost of energy and feel good to limit stress. This can include birth prep breathing and positioning.
Cited Sources:
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.275
The Girls Gone Strong Academy Pre-and Postnatal Coaching Certification Manual. 2018. Girls Gone Strong. P.276-278
For questions or to set up your first session contact Brie.
