The third trimester means new restrictions, as heavy loads and fatigue increase the risk of preterm labor. Therefore, you need to be very careful.
In the third trimester, regular exercises already seem more difficult. And a woman with a rounded belly naturally begins to weigh more. Most likely, she may have heartburn or a frequent need to run to the toilet because the fetus inside puts pressure on the bladder, which leads to rapid urination. Therefore, what was once good (perhaps jogging or cycling) must now be knocked off the training list and only the simplest and safest exercises left.
The list can be supplemented with new variations, for example:
Butterfly. Sit in the lotus position and close your feet together. Now test your abilities – try to lower your knees closer to the floor, find your limit, and come back up. Start springing back up. There may be many repetitions here, but not at full strength, because this is an imitation of butterfly wing movements.
Frog. To depict the frog pose, stand on your elbows (this will prevent you from lying belly-up on the floor), bend your knees and spread them apart. This position relaxes the body well.
Kegel exercises for pregnant women
Kegel training of intimate muscles is a separate topic that is relevant to any trimester. Initially, this technique was created specifically for women with incontinence, that is, the main essence of the exercises is to strengthen the pelvic floor muscles.
However, all the benefits did not end there, because later it turned out that Kegel training is suitable for pregnant women regardless of the term.
At the same time, it is better to start developing muscles using the Kegel method as early as possible, while the fetal pressure on the pelvic muscles is not so significant. In this way, you will be ready for the upcoming natural load and better prepared for the birth itself.
So, how do you get started and what should you do if you are not familiar with the Kegel method?
At the very beginning, warm up to get yourself in the mood. To do this, you need to try to imitate a deliberate delay in urination. That is, to squeeze and unclench the vaginal muscles. This is done quickly and as many times as you need to feel the desired area and prepare for further actions.
After warming up, strengthen the muscle contractions, try to keep them as tense as possible. Alternate with relaxation and repeat.
Go to the exercise called “Elevator”. Here you need to squeeze the vaginal muscles, but do it gently and gradually. Imagine yourself climbing up (inside the body), and the higher you go, the more the muscles should be squeezed. At the end – slow relaxation.
To support the abdomen and reduce the load on the back during pregnancy, as well as to strengthen the anterior abdominal wall after childbirth, it is recommended to use a supportive bandage.
