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Third Trimester Pregnancy Exercise

Safe physio-led online exercise program for Third Trimester Pregnancy

 

Third Trimester Pregnancy Exercise Overview

Third Trimester Pregnancy Exercise Overview

The third trimester can feel both exciting and overwhelming. Your body is carrying its greatest physical load right now. Your growing baby adds weight, your posture shifts, and your joints and pelvic floor feel more pressure than ever before. Fatigue, back pain, swelling, and restless sleep may all show up as reminders of how close you are to meeting your baby.

This doesn’t mean you should stop moving. In fact, this is when safe, supportive exercise becomes especially important. Research shows that staying active in late pregnancy can reduce your risk of gestational hypertension, support healthy weight gain, and even lower the likelihood of cesarean birth (ACOG, 2020; Mottola et al., 2018). More importantly, movement at this stage helps you feel stronger, more comfortable, and more confident as you approach birth.

You might notice you get out of breath faster, or that workouts which once felt easy are now more challenging. That’s completely normal. The goal in this trimester isn’t to push harder. It’s to move in ways that support your changing body.

Your focus now shifts towards supportive exercise that builds endurance, maintains mobility, and prepares your body for labour. Third-trimester specific Pilates, strength training, yoga, and targeted core and pelvic floor work can ease back pain, reduce swelling, and help your body feel ready for what’s ahead. With the right approach, every workout you do in this stage helps you move more comfortably while preparing both your body and mind for birth and recovery.

Movement also plays a powerful role in how you feel emotionally. Staying active can regulate your mood, ease anxiety, and improve your sleep. All of these are essential in these final weeks. Consistency now helps build your confidence and resilience, giving you a stronger sense of control as you step into birth and the transition into motherhood.

Quick Facts & Key Points

  • Research shows that staying active in your third trimester is safe for both you and your baby. In fact, it is linked to a lower risk of gestational hypertension, excessive weight gain, and cesarean birth (ACOG, 2020; Mottola et al., 2018).
  • Physical benefits: Moving regularly can ease back pain, pelvic pressure, swelling, and fatigue. It also supports circulation and helps keep your body mobile as you carry the extra load of late pregnancy.
  • Preparation for birth: Third-trimester safe exercise helps you to maintain strength, endurance, and fitness for birth. These foundations can make labour more manageable and support a smoother recovery after birth.
  • Safe exercise options: Third-trimester pilates, strength, yoga, swimming, and pelvic floor exercises are all recommended in the third trimester. The key is to adapt every movement to your comfort, balance, and energy levels.
  • What to avoid: Where possible, reduce lying flat on your back for long periods, high-impact activities, or movements that put you at risk of falling or straining.
  • Mental well-being: Exercise in these final weeks can lift your mood, ease anxiety, and improve your sleep. Just as importantly, it helps you feel confident, calm, and resilient as you prepare to meet your baby.

Third Trimester Pregnancy Exercise Challenges

The third trimester brings unique challenges as your body prepares for birth. Common experiences include increased fatigue, back pain, pelvic pressure, sleep difficulties, and reduced mobility. The Empowered Motherhood Program will help you navigate this stage with physio-led workouts, education, and support designed for your changing needs.

pregnancy pelvic girdle pain safe exercise

Pelvic Girdle Pain

Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain.  Pelvic pain-safe exercise can help reduce the amount of pain you are experiencing.

pregnancy pelvic girdle pain safe exercise

Pelvic Girdle Pain

Up to 50% of women may experience some form of pregnancy-related pelvic girdle pain.  Pelvic pain-safe exercise can help reduce the amount of pain you are experiencing. 

 

Pelvic Floor Changes

Swelling, leaking, discharge. It's all happening. As your body starts to prepare for birth, you will notice significant changes to your pelvic floor and vulva. In the third trimester, it is important to maintain strength and control through your pelvic floor whilst also learning how to release your pelvic floor in preparation for birth. 

 

Pelvic Floor Changes

Swelling, leaking, discharge. It's all happening. As your body starts to prepare for birth, you will notice significant changes to your pelvic floor and vulva. In the third trimester, it is important to maintain strength and control through your pelvic floor whilst also learning how to release your pelvic floor in preparation for birth. 

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Lack of Space

As your baby takes up more space in your abdomen, you may find it harder to do many everyday movements and have difficulty taking deep breaths. Keep your rib cage mobile by focusing on a combination of thoracic mobility exercises and diaphragmatic breathing.

What is the EMP approach to the third-semester exercise?

 

What is the EMP approach to the third-semester exercise?

Moving your body in the final stage of pregnancy can ease discomfort, lift your mood, and prepare you for birth. In the Empowered Motherhood Program, we have third-trimester specific workouts that will help you feel strong, connected and supported, focusing on mobility, endurance, pelvic floor, and gentle strength to manage common aches, maintain energy, and get you ready for labor and recovery.

Create your strong pregnancy

Pregnancy is an incredibly physical event, and you need to train for it. In the EMP, we have included third-trimester-specific strength, pilates, and yoga classes to help you reach the recommended exercise targets each week in accordance with the RANZCOG Exercise in Pregnancy Guidelines. These classes are designed to support your changing body, protect your pelvic floor, and prepare you for birth. You’ll also feel more confident knowing every workout is created and guided by women’s health physiotherapists.

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Create your strong pregnancy

Pregnancy is an incredibly physical event, and you need to train for it. In the EMP, we have included third-trimester-specific strength, pilates, and yoga classes to help you reach the recommended exercise targets each week in accordance with the RANZCOG Exercise in Pregnancy Guidelines. These classes are designed to support your changing body, protect your pelvic floor, and prepare you for birth. You’ll also feel more confident knowing every workout is created and guided by women’s health physiotherapists.

pregnancy pelvic girdle pain safe exercise

Third Trimester Pelvic Floor and Core

As your belly grows and the weight of your uterus increases, there is more pressure on your pelvic floor. Approximately 70% of women will experience incontinence in the third trimester. Keep your pelvic floor and core strong with third trimester specific workouts for: 

  • Pelvic floor workouts to ensure your pelvic floor can cope with the increased demands of the third trimester.
  • Core-focused workouts that include pregnancy-safe modifications for the third trimester. 
  • Pilates and strength classes to help you integrate your pelvic floor and core into functional movements. 
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Birth Specific Preparation

We want to help you to feel prepared and empowered for your birth. Our birth preparation workouts will help you to prepare for both vaginal or caesarean section births with physio-led workouts and tutorials including: 

  • Labour preparation workouts to mimic the intensity of contractions.   
  • Pelvic floor down training and relaxation for vaginal birth preparation.
  • Mobility and stability workouts to help you prepare for your C-section recovery and feel calm and confident heading into your birth. 
pregnancy pelvic girdle pain safe exercise

Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women.”

— Brooke Pay

I want to thank you for everything you are doing. I feel stronger and more supported which ultimately helps me to feel less fearful and more confident about what I need to do to support our growing baby and my body as well.”

— Brittany

Why the Empowered Motherhood Program Matters

Physio-Led Exercise

Physio-Led Exercise

Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.

Specialised Programs

Specialised Programs

Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation and more.

Personalised Support

Personalised Support

We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.

Expert Education

Expert Education

Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.

Over 400 Workouts

Over 400 Workouts

Stay motivated with over 400 specialised strength, cardio, pilates and yoga workouts from first trimester to advanced postpartum.

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Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregancy safe workouts combined with expert education and real life support. 

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Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

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We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

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The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.