What Are Birthing Exercises in the Third Trimester?

Understanding Third Trimester Birthing Exercises

In the third trimester, your body is getting ready for childbirth. Birthing exercises during this time are meant to prepare your body for labor and delivery, not just to keep you moving. These exercises are like practicing for a big event, focusing on making certain muscles stronger, increasing flexibility, and teaching you how to relax-all important for having an easier birth.

Unlike general pregnancy workouts, third-trimester birthing exercises highlight moves that widen the pelvis, stretch the pelvic floor, and help the baby settle into the best position for birth. Breathing and relaxation skills are usually included, too, which can help you manage pain and stress during labor. The aim is to help your body adjust more easily to childbirth.

The Importance of Birthing Exercises Late in Pregnancy

Birthing exercises are very important in the third trimester. Giving birth is a big physical challenge, and preparing with the right exercises can help reduce the usual aches and pains of late pregnancy, while also getting your body ready for labor.

These exercises help with changes in posture as your belly grows, addressing back pain, hip aches, and sciatica. They also work to improve how your pelvis moves, which helps the baby drop into place more easily for birth. Doing these exercises not only makes you stronger and more flexible, it can also lead to an easier delivery and a quicker recovery afterward.

Benefits of Birthing Exercises for the Third Trimester

How Do Birthing Exercises Get You Ready for Labor?

Birthing exercises for the last part of pregnancy are made to get your body ready for labor in a few ways. They make your core, legs, and especially your pelvic floor stronger. These muscles work hard during birth, and having them strong but able to relax is important for supporting your baby and for pushing during labor.

These moves also help you become more flexible, especially in your hips and pelvis, making more room for your baby. Learning comfortable labor positions by practicing them helps you find and use them more easily during labor. These exercises also usually teach breathing and relaxation skills, so you can better handle contractions and save energy during labor, possibly leading to less pain and fewer medical interventions.

Can Birthing Exercises Ease Third Trimester Discomfort?

Yes, they can. In the final months of pregnancy, new discomforts can show up-like back pain, hip aches, sciatica, and groin pain. Birthing exercises are great at making these problems easier to manage.

Exercises that improve posture can take pressure off your back. Gentle stretching can help sore muscles. Workouts for the pelvic floor not only help during delivery, but can lower the risk of things like urine leaks, which happen more often towards the end of pregnancy. In short, these exercises help your body adjust to pregnancy changes and make everyday life easier.

Do Birthing Exercises Improve Posture and Movement?

Yes, definitely. Your growing belly shifts your center of balance and changes your posture. This can strain your back. Birthing exercises help you stand and move better, reducing pain and stiffness.

Moves like cat-cow and pelvic tilts make your back and tummy stronger and more flexible. Hip stretchers like squats and butterfly positions keep your pelvis moving easily so it can open wider during birth. A mix of these exercises helps you move better, feel more comfortable, and helps prevent injuries as your body changes.

Popular Birthing Exercises for the Third Trimester

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Exercise	Main Benefit	How Often
Kegels (Pelvic Floor)	Strengthens muscles for birth and controls leaks	Several times daily
Perineal Massage	Makes tissue more stretchy, reduces tearing risk	10 min, once daily after 35 weeks
Deep Squats	Opens pelvis, helps baby move down	5-10 reps per day
Butterfly Stretch	Opens hips and stretches inner thighs	Hold for 30-60 sec, repeat daily
Cat-Cow Stretch	Relieves back pain, increases back flexibility	10 reps per day
Pelvic Tilt	Strengthens abs, eases lower back pain	10 reps per day
Walking	Improves stamina, helps baby drop	20-30 min most days
Birth Ball Circles	Eases pain, helps baby position	10 min daily
Breathing Exercises	Relaxation, pain control during labor	Practice daily

Pelvic Floor: Kegels and Perineal Massage

Kegels are about tightening, then relaxing, the muscles you use to stop urinating. They help you control these muscles during pushing and can reduce leaks. If you’re not sure if you’re doing them right, ask a physical therapist to help. Remember, learning to relax these muscles is just as important as tightening them for birth.

Perineal massage makes the skin between the vagina and anus softer and stretchier before labor, and can lower the chance of tearing. Start this massage around week 35, for about 10 minutes each day, ideally after a warm bath. Gently press and stretch the tissues down and to the sides.

Hip Openers: Squats and Butterfly Stretch

Squats are great for opening the pelvis for the baby’s descent. They should be done carefully-if you have pain at the front of the pelvis, ask your provider before continuing. Butterfly stretch is done by sitting with feet together, knees out to the sides. Gently press knees towards the ground with elbows for a mild stretch. This keeps the hips flexible for birth.

Stretches for Back Pain: Cat-Cow and Pelvic Tilts

Cat-cow is a simple yoga movement: on hands and knees, arch your back up and tuck your chin (cat), then drop your belly and look up (cow). Move in and out of the stretch slowly. Pelvic tilts are also done on hands and knees-gently arch and flatten your back. Both moves help your back feel better and stretch your belly.

Gravity and Movement: Walking and Birth Ball

Walking helps with stamina and lets gravity help your baby move downwards. Birth balls (big exercise balls) can be used to gently rock your hips front to back and side to side, easing pelvic discomfort and helping position the baby. Sitting and gently bouncing or circling on the ball can be comfortable and helpful in late pregnancy and labor.

Breathing and Relaxation

Learning to breathe slowly and deeply in through your nose and out through your mouth helps you relax and manage contractions. Practice tensing and relaxing each body part in turn, starting with your feet and moving upward, so you can relax more easily when labor arrives. Practice with your partner so they can support you with reminders and touch during labor.

How To Safely Do Key Birthing Exercises

Step-by-Step: Deep Squat

1. Stand with feet wider than hips, toes out. Hold onto a sturdy chair or counter for balance.
2. Bend your knees and lower your hips as if sitting on a low stool. Keep your back straight.
3. Optional: Place elbows on inside of knees and press gently out, palms together.
4. Most of your weight should be on your heels. Knees over toes.
5. Hold for 5 slow breaths.
6. Stand back up slowly, pushing through your feet.
7. Repeat 5-10 times.

If you feel sharp pain, stop and talk to a therapist. Try supported squats if you need them.

Step-by-Step: Child’s Pose

1. Start on hands and knees, knees wide, big toes together.
2. Lower your bottom towards your heels, using pillows for comfort if needed.
3. Stretch your arms out in front, or rest your head on your arms or a pillow.
4. Rest forehead down. Breathe slowly and let your belly relax.
5. Hold for 5 deep breaths, relax all your muscles as you exhale.

Keep your hips lower than your heart. Use this as a gentle stretch and relaxation break.

Step-by-Step: Cat-Cow

1. Start on hands and knees, wrists under shoulders, knees under hips.
2. Exhale: arch your back up, tuck your chin (cat).
3. Inhale: drop your belly, look up (cow).
4. Move slowly between the two, matching your breath, for 10 repetitions.

Repeat anytime for back relief and flexibility.

Step-by-Step: Supported Lunge

1. Kneel with one leg forward (knee over ankle) and the other knee on a soft surface.
2. Hold on to a chair, table, or wall for balance.
3. Gently shift weight forward, feeling a stretch in the back hip/groin.
4. Hold and breathe for a few seconds, then return to start. Repeat a few times and switch legs.

This can help open hips and ease tightness. Do both sides to keep things balanced.

Tips for Breathing and Relaxation

1. Deep Breaths: Breathe slowly in through your nose, let your belly rise, then slowly out through your mouth.
2. Release Tension: As you breathe out, consciously relax your shoulders, face, hands, and pelvic floor.
3. Scan Your Body: Move your attention from head to toe, relaxing each area as you exhale.
4. Practice Often: Try these techniques every day so they are natural in labor.
5. Practice with Support: Involve your partner, so they can help you focus and stay calm during labor.

Precautions: What to Avoid in the Third Trimester

Exercises to Adjust or Skip

• Lying Flat On Back: After 16 weeks, avoid exercises flat on your back-try side lying or sitting instead.
• High-Impact: Skip jumping or bouncing that could stress your joints.
• Heavy Lifting: Use lighter weights and more reps, or just bodyweight.
• Contact or Fall Risk Sports: Don’t do sports where you might get hit or fall, like skiing or contact sports.
• Scuba Diving: Not safe during pregnancy.
• High Altitude: Don’t start trying new exercises above 2,500 meters elevation.
• Deep Squats with Pain: With pubic bone pain or SPD, adjust squats or skip them.

Always stop if you feel pain or dizziness, and talk to your doctor before starting something new.

Warning Signs to Stop Exercise

• Vaginal bleeding
• Leaking fluid
• Regular, painful contractions
• Severe dizziness
• Shortness of breath that doesn’t get better with rest
• Chest pain
• Strong headache
• Weakness that affects balance
• Painful or swollen calf
• Sudden swelling of hands, face, or ankles
• Noticing baby move less than usual

If any of these happen, stop and call your healthcare provider right away. Never push through pain.

How to Fit Birthing Exercises into Your Day

How Often Should You Exercise?

Consistency matters most. Aim to move every day, even for short periods. Around 30 minutes of moderate movement is ideal, but do what you can. For things like squats, cat-cow, or lunges, 15-20 reps for 1-2 rounds each day is a good plan. Kegels can be done several times a day in short sets. Do perineal massage daily for about 10 minutes after 35 weeks. Even small bits of movement are helpful-listen to your body.

Changing Exercises for Safety and Comfort

• Listen to Your Body: If something hurts or feels wrong, stop.
• Use Support: Have chairs, walls, or partners nearby for balance.
• Adjust As Needed: Do fewer reps, lighter intensity, or only part of a move if needed.
• Focus on Relaxing Pelvic Floor: Stretch and relax these muscles close to your due date, not just strengthen.
• Drink Water: Stay hydrated.
• Don’t Overheat: Avoid getting too hot and wear cool clothing.
• Warm Up & Stretch: Start slow and always stretch after exercising.

If you have unusual pain, see a pelvic floor therapist for advice tailored to your body.

When Should You Ask Your Doctor?

Always check with your doctor or midwife before starting new exercises, especially if you have health concerns or were not active before. Stop and get help if you notice new pain, constant leaks, concerns about baby position, or difficulty with pelvic floor exercises. Always stop at the first sign of any warning symptoms listed above.

FAQs: Birthing Exercises in Late Pregnancy

Is It Okay to Start Birthing Exercises If I Haven’t Been Active?

Yes, you can start gently, even if you haven’t exercised much before now. Begin with walking and simple stretches. Avoid doing too much too soon, and get advice from your care provider first.

Are Birthing Exercises Safe for Everyone?

Most people with a healthy pregnancy can do birthing exercises safely and should do some form of activity. But if you have certain health problems (like heart/lung disease, ongoing bleeding, or preterm labor), talk to your doctor to make sure which exercises are right for you.

Can Birthing Exercises Help Baby Move Into the Best Position?

Yes, exercises that open the hips and pelvis, and gravity-assisted moves like walking or using a birth ball, can help the baby settle into the right spot for birth-usually head down, facing your back. Your provider or a pelvic health therapist can give you more tips if you need help with baby’s positioning.