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Is It Safe to Keep Exercising in My Third Trimester?

 

Learn which exercises are safe during the third trimester, how to adapt to your changing body, and how to stay strong, comfortable, and prepared for birth with a physio-led third trimester pathway.

 

Start Your Third Trimester Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

How should I exercise in my third trimester pregnancy?

 

As your due date approaches, your body is working hard to prepare for birth. Safe, regular exercise can help you stay strong, manage common discomforts, and support both your physical and mental well-being.

Regular exercise during the third trimester can help reduce back and pelvic pain, improve mobility, support circulation, and build the strength and endurance needed for labour and recovery.

As your baby grows, it's important to adapt your workouts to suit your changing body. Focus on low to moderate-intensity exercise, strength training with good technique, mobility work, breathing exercises, and pelvic floor exercises.

Avoid activities with a high risk of falling, contact sports, or exercises that cause pain, dizziness, contractions, or reduced fetal movement. Listen to your body and adjust your activity as needed.

Staying active throughout the third trimester can help you feel stronger, more comfortable, and better prepared for birth and postpartum recovery.

Discover More

This Page is for you if...

You’re in your third trimester

You’re in your third trimester

Your bump is growing, and your body is working harder than ever.

You feel nervous about exercise

You feel nervous about exercise

You want to stay active, but you’re unsure what is safe now.

You’re tired, nauseous or overwhelmed

You’re tired, nauseous or overwhelmed

You need realistic movement options for low-energy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the beginning.

You were active before pregnancy

You were active before pregnancy

You want to know what to continue, modify or pause.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

Watch: How to exercise safely during pregnancy

 

Staying active in early pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

Why is Staying Active Harder in the Third Trimester?

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.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

How do I exercise safely in the third trimester?

 

How do I exercise safely in the third trimester?

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

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for their first pregnancy

 

Trusted by first-time mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

 

 

 

 

 

 

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

Full Journey Membership

Single Payment or 6 Easy Payments 

  • The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.

  • Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time. 

  • Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents. 

  • Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options

  • Free 7 Day Trial 

Start your Free Trial

All Your Questions, Answered:

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. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

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

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

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

Start your Empowered Motherhood

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.