3rd Trimester Exercises You Should Be Performing and Which to Avoid!
Most modifications occur in the 3rd trimester because we’re training around a beautiful baby belly!
If you are performing olympic-style movements with a barbell, you should have already substituted the bar for either one or two dumbbells or kettle bells once your belly started to show in the 2nd.
The reason? See the red “C” below? Pregnant women are performing a huge arch away from the body when it should be staying close to the body for the most efficient mechanics possible. This forward moving bar path is putting MORE stress on the body because as we know, when weight is further away from our bodies, the levers increase, creating more work. The reason we lift things up close to our body is because that is the most mechanically sound and most efficient way to produce power. Plus, doing this arch away is teaching your body bad mechanics for when you return postpartum.
Movements like squats and deadlifts can still be safely performed! Listen to your body. Now is not the time to be performing 1-5 rep maxes. The hormone Relaxin is flowing through your body which loosens ligaments. If a joint is unstable, there is no need to challenge it with very heavy or plyometric movements. Change it up to 6+ reps for 2-4 sets to build strength and muscular endurance, things that are NEEDED for labor!!
If you’re performing pull ups,
- Focus on keeping your core stable with tailbone tucked (posterior tilt) to engage a hollow hold
- No kipping! It wrecks havoc on your abdominals and linea alba which are already stretched out due to your growing fetus
- Practice strict pull ups as it will make you stronger in the long term
Heavy carries and suitcase carries are awesome real world practice for carrying a carseat and all the stuff that comes with a baby! Super core engagement!
Limit box jumps because of the high risk of falling and hitting your belly.
If the rower and bike are uncomfortable, do aerobic work on a SkiErg or with battling ropes!
Break fast and hard workouts down into movements you can safely perform and have plenty of time to catch your breath.
Chunk longer workouts into circuits so you’re still constantly moving but able to complete the workout on time, with the class, safely.