Third Trimester Pregnancy Exercise
Feel Strong.
Move Safely.
Prepare for birth.
Congratulations! You've made it to the third trimester of your pregnancy. Keep moving safely and feel prepared for your birth with the Empowered Motherhood third trimester exercise for pregnancy.
Third Trimester Pregnancy Challenges
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.
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 focussing on a combination of thoracic mobility exercises and diaphragmatic breathing.
What is the EMP approach to the third-trimester exercise?
Third-trimester specific workouts in the Empowered Motherhood Program will help you feel strong, connected and supported.
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.
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.
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.
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
Thank you from the bottom of my heart for creating such an amazing program to support pregnant and postnatal women
— Brooke Pay
Expert-led third trimester pregnancy program
In the Empowered Motherhood Program, our third-trimester pregnancy workouts help you to move safely and confidently.
Reduce Abdominal Separation
Abdominal separation is the body’s way of creating space for your baby to grow and develop. In the EMP, we help you reduce the degree and depth of abdominal separation through pregnancy-safe core exercises.
Maintain a Strong Pelvic Floor
Being pregnant places huge stress on your pelvic floor muscles. The EMP pelvic floor program will help you to maintain a strong pelvic floor with pregnancy safe exercises for each trimester.
Birth Preparation
Feel confident and prepared for your birth. From 34 weeks, start to prepare your body and mind for birth with physio-led birth preparation classes for both vaginal and caesarean section births.
Specialised Core and Pelvic Floor Program
Physio-led pelvic floor and core workouts, education tutorials for each stage, and stretch classes are designed to help you feel confident and connected through your entire pregnancy.
EMP is far more than just pregnancy safe workouts!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
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
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
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
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Create your strong and empowered pregnancy
Join the award-winning program and get instant access to the EMP App.
All on a plan that fits in with you.
7-Day Free Trial
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Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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