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Third Trimester Workout Plan

By: Lindsey Bomgren, CPT | December 13, 2022

Stay active during pregnancy with this FREE Third Trimester Workout Plan for weeks 27 through the end of pregnancy. Prepare for labor, reduce common aches and pains, and maintain strength with these daily guided workout videos. This 3rd trimester pregnancy workout plan is designed for expecting moms who were active pre-pregnancy and looking for challenging and safe workouts.

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third trimester exercise pregnant woman curling dumbbells

LET’S GET STARTED

Download Your FREE Third Trimester Exercise Program

Download the PDF calendar for this pregnancy workout plan for the third trimester so you can easily access your daily workouts.
Download Plan

This third trimester exercise program was created by Lindsey Bomgren, Certified Personal Trainer and PROnatal Fitness Certified for Prenatal Training and Postnatal Training.

Welcome to your Third Trimester Pregnancy Workout Plan!

This plan is the progression of our First Trimester Workout Plan and Second Trimester Workout Plan. Continuing the strength and low impact cardio base while adding in more advanced pregnancy accommodations for symphysis pubis dysfunction (SPD), pelvic girdle pain (PGP), and sciatica nerve pain.

Additionally, this 3rd trimester workout plan includes stretching and yoga workouts designed to prepare your body for labor and delivery. Keeping mama strong and encouraging baby to move into an optimal birthing position.

As someone who was strength training 5-6 days a week prior to pregnancy, I had trouble finding pregnancy workout videos that actually challenged me. So many of the workouts only focused on pelvic floor exercises, kegel exercises and bird dogs. These are important exercises, but so is strength training.

That’s what inspired our pregnancy workouts and free 30-day pregnancy workout plans. But we wanted to customize it even more to offer workouts designed for each specific trimester of pregnancy.

Enter today’s post: a structured third trimester exercise program designed for week 27 through the end of your pregnancy.

third trimester pregnancy exercise: bird dog

This 4-week workout plan is designed to be repeated 2-3 times until you reach the end of your pregnancy. These pregnancy safe exercises include options to scale each move up or down.

Of course, every body (and every pregnancy) is different. You should consult with your doctor or midwife if you have any questions. Listen to your body – it really does know best.

Third Trimester Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds. As your pregnancy progresses, you may need to decrease weights or drop them completely and do exercises with just your bodyweight.

Optional Exercise Equipment: 

Mini Loop Resistance Band. A great way to add intensity to low impact exercises. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Chair, Bench or Exercise Ball. Pregnant women may need additional balance support or to gradually modify exercises to an incline position as their belly grows.

2. Time Requirement: 

Varies from 15-35 minutes a day, 5 days per week. 

You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts
  • And Add Walking On Rest Days

3. Fitness Level:

This is a Pregnancy-Friendly Workout Plan. The daily workout videos do offer exercise variations, modifications and options to increase or decrease the intensity as needed.

4. Cost:

FREE! No sign up needed, this is a FREE Prenatal Workout Plan.

This Pregnancy Workout Plan is for anyone who:

  • Has been cleared for exercise during pregnancy. Many women can continue exercising during pregnancy if they were active pre-pregnancy. I always recommend checking with your doctor or midwife about the activity level that is appropriate for you and your pregnancy.
  • Is looking to maintain strength and cardiovascular health during pregnancy. 
  • Is looking to prevent or lessen the severity of pregnancy-related aches and pains through a workout routine. Common pregnancy aches and pains include: round ligament pain, lower back pain, SI joint pain, sciatica nerve pain and more.
  • Is looking to prevent or lessen the severity of diastasis recti (separation of the abdominal walls) and strengthen your core and pelvic floor.

Third Trimester Workouts FAQs

What Exercises Can I Do In The 3rd Trimester?

Strength training and low impact exercises are the best form of pregnancy workouts. These both support healthy weight gain during pregnancy and can help reduce common pregnancy aches and pains. Many women also enjoy prenatal yoga classes during pregnancy.

What Are The Benefits Of Exercising During Pregnancy?

Regular exercise during a healthy pregnancy has numerous benefits. It can help reduce backaches, improve sleep quality, and lower the risk of gestational diabetes in pregnant women (Mayo Clinic). Research indicates that an active pregnancy provides a boost to baby’s brain and heart health as well (What To Expect).

What Exercises Should I Avoid In The Third Trimester?

Avoid exercise that may cause abdominal trauma (including contact sports, horseback riding or ice hockey). Modify core exercises as needed, avoiding full sit-ups or double leg raises. Avoid shortness of breath during pregnancy workouts. You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.

What Are Your Favorite Fit Pregnancy Products?

From the maternity leggings I lived in to my go-to nursing sports bra – you can find all of my favorite fit pregnancy products in this post. And I’ve compiled all of our pregnancy resources on this page.

third trimester exercise plan calendar graphic

How To Download and Use This Prenatal Workout Plan

  1. Download the Third Trimester Pregnancy Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the workout on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Third Trimester Pregnancy Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
third trimester pregnancy workout plan yoga pose

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Third Trimester Workout Plan: WEEK 1

third trimester exercise week 1 calendar graphic image

Day 1: 30-Minute Full Body Pregnancy Workout

Day 2: 10-Minute Prenatal Leg Workout and 15-Minute Prenatal Low Impact Cardio

Day 3: 6 Prenatal Core Exercises and Exercises for Pelvic Pain During Pregnancy

Day 4: 30-Minute Dumbbell Arm Workout For Women

Day 5: 20-Minute Pregnancy Barre Workout

Rest and Recovery Days

This plan allocates two rest days a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

5 Workouts to Keep You Strong in the Third Trimester of Pregnancy!

Third Trimester Workout Plan: WEEK 2

pregnancy exercises third trimester week 2 of calendar graphic

Day 8: 8 Best Exercises for Pregnancy

Day 9: 35-Minute Prenatal Cardio and Mobility Workout

Day 10: 10-Minute Prenatal Pilates and 8 Pregnancy Stretches to Relieve Back Pain

Day 11: 30-Minute Advanced Pregnancy Workout

Day 12: 15-Minute Prenatal Yoga Flow

Rest and Recovery Days

This plan allocates two rest days a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

Third Trimester Workout Plan: WEEK 3

3rd trimester pregnancy exercises week 3 of calendar

Day 15: 30-Minute Full Body Pregnancy Workout

Day 16: 10-Minute Prenatal Leg Workout and 15-Minute Prenatal Low Impact Cardio

Day 17: 6 Prenatal Core Exercises and Exercises for Pelvic Pain During Pregnancy

Day 18: 30-Minute Dumbbell Arm Workout For Women

Day 19: 30-Minute Prenatal Yoga At Home

Rest and Recovery Days

This plan allocates two rest days a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

Third Trimester Workout Plan: WEEK 4

third trimester workout plan week 4 calendar PDF image

Day 22: 8 Best Exercises for Pregnancy

Day 23: 35-Minute Prenatal Cardio and Mobility Workout

Day 24: 10-Minute Prenatal Pilates and 8 Pregnancy Stretches to Relieve Back Pain

Day 25: 30-Minute Advanced Pregnancy Workout

Day 26: 15-Minute Prenatal Yoga Flow

Rest and Recovery Days

This plan allocates two rest days a week to use when you need, but of course, you can take more rest days as needed. That might look like doing nothing, going on a long walk, or following one of our popular stretching and recovery workouts:

pregnant woman holding her baby bump as part of third trimester pregnancy workout plan

BONUS Workout For Weeks 37+

After you reach 37 weeks of pregnancy you can start adding these 8 Exercises to Induce Labor to your weekly workout routine. This workout is safe for pregnancy, but can help naturally encourage labor once baby is full-term (37+ weeks) and ready to make their arrival.

I recommend adding these labor inducing exercises to your routine 2-3 times a week in the final weeks of pregnancy.

More Pregnancy Resources

Share on Pinterest: 3rd Trimester Prenatal Workout Calendar

third trimester exercise plan pin for pinterest

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

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