So much info! How to tell what's right and wrong.

When it comes to information on the internet about what exercises to do during pregnancy you can find anything from, DO NOT EXERCISE at all, to seeing mamas lifting “heavy” weights in their third trimester. Let’s bust some myths on exercising during your 3rd trimester.

3 Steps to Successfully Exercise In the 3rd Trimester

Tune in and let your body be the guide on your exercise intensity
Choose the CORRECT exercises
Learn to control your intra-abdominal pressure* during all workouts/exercises.
Practice Neutral Alignment* for daily life & exercise

Moves to AVOID

Full planks on the ground (can add too much pressure in the abdominal region)
Any move that gives you a "heavy" feeling in the pelvic region, causes bulging in midline of abdominals, or causes leaking (this one is VERY important because you can find workouts all over the internet claiming they are pre or postnatal safe, but they may not be safe for you specifically based on the factors above)
Laying on your back for extended periods of time
Rotation when hips & shoulders disassociate (you can twist if you keep shoulders and hips moving as a unit)
High impact (ex. jumping)
Abdominal moves in supine (lying on back) ex. Leg levers, crunches, etc. (below are many ways to continue working your core during pregnancy in a safer way, even with these moves below always remember the golden rule #2)

Abdominal Exercises to do instead

Before we get started: Remember Tip #2 from above (Moves To Avoid)

1. Pallof Press

2. Pilates ball abdominal activations (seated, side lying, standing)

3. Hip Extension + 360* breath

4. Bird dogs + breathwork (breathwork can be a POWERFUL tool for core work when practiced properly)

5. Farmer carry

Try 3 sets x 10-12 reps

Most Important to remember when exercising during pregnancy

Focus on the following

Neutral Alignment during exercise & daily life tasks of mom life
Proper Pelvic Floor Work (Relaxation & Full Contraction)
Breathwork during daily life and proper breathing mechanics during exercise

Prenatal 3rd-trimester safe workout WITH ab work

Try 3 sets x 10-12 reps

1. Squat + baby lift with dumbbell

2. Wide row with resistance band

3. Ground-up lunges

4. Farmer walk with heavy dumbbell (or fun at home hack use a bag full of books)

5. Pallof Press (stir the pot or churn the butter)

Always remember to warm up prior to a workout (walking or dynamic stretching are great options) and to cool down and stretch post-workout.

*Intra-abdominal Pressure: Your Core Canister area is mainly made up of the diaphragm (top portion), transverse abdominis (muscle that wraps around like a corset), and thirdly the Pelvic Floor muscles make up the bottom portion of the Core Canister.

When taking a deep breath into the Core Canister region you will want to focus on proper breathing techniques otherwise the air will press too hard into one of the muscles mentioned above. When the air pressure goes down mainly into the Pelvic Floor (bearing down), it could lead to Pelvic floor dysfunction. When the pressure goes forward into your “six pack muscle” area it can possibly lead to diastasis recti. It is important to focus on evenly distributing the air in the core canister area to ensure all areas are functioning properly and with integrity.

*Neutral Alignment: Many think of posture when they hear about neutral alignment, but it is actually a step further than that. Neutral alignment is practiced when from the side view one stacks the ears, shoulders, hips, knees, and ankles. Next step to finding neutral alignment is the position of your pelvis.

First think of your pelvic bones as a bucket full of water. If you let the water spill out of the front of the bucket your pelvis would be in an Anterior Pelvic Tilt (this leads to pressure in the tummy as well as low back pain). When the water spills out of the back of the bucket you would then be in a posterior pelvic tilt. (Here the hips tend to shift forward causing shortening of certain muscles and weakness). You can find neutral alignment when your bucket of water is happily in the center of the bucket. One step further is to make sure your ribcage is stacked over the hips.

If you’d like to learn more follow me on Instagram @fitmamaspecialist

ACTIVITY

Click here to watch the 360 ° Breathwork Tutorial

Carly is a Certified Personal Trainer specializing in Pre/Postnatal Fitness. Fitness & health have always been her greatest passion. Her own mama-journey, which gave her two wonderful children, made her realize the lack of information and programming for pregnant and postpartum women. Since then she made it her mission to share information and help as many women as possible.
carlymaxwellfitness.com
@fitmamaspecialist

Exercises to Avoid 3rd Trimester by Carly Maxwell from Carly Maxwell Fitness