• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search
working out in third trimester

5 Ways I’m Changing My Workouts In The Third Trimester of Pregnancy

exercise in third trimester

I’m over 30 weeks pregnant with twins now and I am starting to feel it! My workouts are also changing due to my growing belly (it’s nearly the size I was at 41 weeks with my daughter), inability to lay flat on my back (I get dizzy and uncomfortable quick), and the fact that climbing one flight of stairs has me huffing and puffing (lung capacity is decreased by 25% at this point in pregnancy and I have 60% more blood to pump through my heart each day). I’m also increasingly aware of the risk of diastasis recti with twins and am taking fewer risks when it comes to movements that promote it (although in many cases there’s not a lot you can do to prevent it).

But all those things don’t mean I’m giving up all exercise – it’s just changing! I love exercise too much and it’s too beneficial to throw in the towel now. However, I have been thinking a lot more about the purpose of everything I’m doing. I’ve also had a few discussions with my fellow twin mama  and certified prenatal yoga instructor, Ashley Wolfe, about what pregnant women should and should not be doing exercise-wise this far along in pregnancy. Since there is SO much conflicting information on the internet, it was nice to hear it from someone who has authority in the subject. You can read her insightful blog post on her blog Fuel Your Zen about how to adjust your yoga practice through all three trimesters of pregnancy here (even if you don’t practice yoga you’ll get something out of this).

After taking all of this into consideration, I’ve been making changes. That being said, every pregnancy is different and every woman is different. That’s a big reason why there’s so much conflicting advice on the internet – plenty of women have done planks and ran until their due date with no complications at all! And plenty of women have stopped running as soon as the little line showed up on the stick because they simply don’t feel comfortable doing so. Listen to your body, talk to your doctor, do you research, and do what works best for YOU.

Here are some changes I’m making to my exercise routine in the third trimester of my pregnancy:

  1. Focus on Prenatal Yoga. I’ve been doing a lot more prenatal yoga lately and it feels GREAT. I love connecting with my babies, knowing that I’m doing moves that specifically focus on pregnancy ailments, and, in the case of the live class I’ve been attending every Friday, meeting fellow pregnant moms. This month’s challenge in my Healthy & Happy Pregnancy Support group is a prenatal yoga challenge and the goal is to do 10 prenatal workouts this month and track them in our group. The other night I did a simple 10 minute prenatal bedtime yoga routine I found on YouTube and loved it! I also really enjoy the prenatal yoga workouts on Beachbody on Demand (there’s one for each trimester). I’ve found that prenatal yoga gives me the feeling of having done a workout but doesn’t completely tire me out – something that’s key at this point in my pregnancy! exercise in third trimester
  2. Saying Goodbye to Moves That Could Cause Diastisis Recti. I didn’t experience diastasis recti (separation of the abs) with my first pregnancy but it’s a lot more common with twin pregnancies so I’m trying to be more cautious. The moves I’m avoiding include front planks (I eliminated crunches a long time ago), all jumping, and any pose that involves stretching my stomach forward (back bends – this was a tip from my prenatal yoga instructor as well as Ashley). I’ve also decided to stop doing push-ups, even on my knees, as I do see a bit of coning in my belly when doing so (instead I’m using my yoga bolster to do chest presses). Plus, honestly with 35 extra pounds they are freaking hard even on my knees! I’ll note that I’ve been avoiding any deep pelvic twists from the very beginning as I was warned to avoid them by a yoga instructor during my first pregnancy.
  3. Hiking and Walking Instead of Running. Yep. I think I’m done running. I made it WAY farther than I expected. Last Saturday I ran with my friend Kelley and things just felt kind of terrible. Luckily she’s pregnant and also was feeling crappy so she was fine walking a lot. But I just kind of came to the conclusion that walking and hiking feels a whole lot better than running, so why push it at this point? I could keep running for a few more weeks (I’ve been lucky to not experience much belly or pelvic pain while running), but I don’t think I want to anymore. I feel good about the decision.

    exercise in third trimester
    Pretty sure this was my last pregnant run!
  4. Shifting to More Beachbody on Demand Prenatal Workouts. Although I know how to modify most of my other favorite Beachbody workouts (Dirty 30 Extreme is still my favorite and in regular rotation), it’s nice to just be able to do a workout knowing I can actually do all the moves! There are 4 prenatal strength workouts on Demand so I have a few choices!
  5. More Rest Days. Last week I didn’t exercise on Monday or Tuesday, not even a walk. I just wasn’t feeling it and decided it was better to just listen to my body and rest. Today I woke up feeling pretty tired and a little nauseous. After I dropped Siena off at preschool I worked for a bit and then took a 2 hour nap at 10:30 AM. While I’ve made it a habit to exercise daily, I probably don’t need to put that pressure on myself to do so while pregnant with 7+ pounds of twins. They probably need me to rest more than the exercise at this point.

There are many phases of life and I’m glad I’m accepting of the fact that this is simply a short phase where my workouts are going to look different. I feel surprisingly at peace with my decision to quit running, even though I know I may not be back at it for 10-15 more weeks. This is the last time I’ll ever be pregnant – I have the rest of my life to achieve fitness goals!

To my moms, what activity was hardest for you to give up during pregnancy? 

Are you pregnant or recently had a baby? I’d love to connect with you in my Healthy and Happy Pregnancy and Postpartum Support group. Join us! 

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

February 14, 2018 By fitnessfatale 9 Comments

Filed Under: Twins Tagged With: ok to do crunches during pregnancy, planks during pregnancy, preventing diastasis recti, running while pregnant with twins, working out during third trimester

Reader Interactions

Comments

  1. Kimberly Hatting

    February 14, 2018 at 6:41 pm

    You said it perfectly…listen to YOUR body and do what feels right for YOU 😉 You’re in such great shape, some time off to “gestate” will not hinder your overall fitness.

    Reply
  2. Kim G

    February 14, 2018 at 8:40 pm

    You have been so active during your pregnancy and it’s been very inspiring!

    Reply
  3. Rachel

    February 15, 2018 at 1:06 am

    So great that you’re listening to your body and making changes as your pregnancy progresses. You’re one inspirational mama!

    Reply
  4. Deborah Brooks

    February 15, 2018 at 1:33 am

    you are really quite the example of a healthy, active mom. I love it!

    Reply
  5. Wendy

    February 15, 2018 at 1:42 am

    Sounds like you are really smart about your pregnancy and fitness! I love how you were able to run up until now. The countdown is on!

    Reply
  6. Jenn

    February 15, 2018 at 1:56 am

    It sounds like you have a great handle on how to make it all work through these last weeks! Great job.

    I wasn’t on any kind of exercise regime when I was pregnant, but I’m sure if I was, I would have given it all up so quickly, because I was sick almost the entire time. Really, really sick. I could barely make it to work some days, let alone go to a class or out for a run. I took one prenatal yoga class and got sick and almost passed out from low blood pressure. I was a hot mess. But everyone is different and hey. Now I’ve got it back together!

    Reply
  7. Andrea

    February 15, 2018 at 3:50 am

    You are amazing! I’ve loved following your journey so far. I know it can be tough to give up the workouts you love, but definitely trust your gut. Hope the rest of your pregnancy goes smoothly!

    Reply
  8. The Accidental Marathoner

    February 15, 2018 at 7:43 pm

    You continue to look (and feel) absolutely amazing! 30+ weeks! Woo Hoo!!!

    Reply
  9. Angela Holmes

    February 20, 2018 at 9:14 am

    Wow, you are amazing! You are 30+ week pregnant but yet you are running it sound good, but now just listen to your body and if you think walking and hiking will be better then running for you now then do so. I guess running will be hectic to you now. But really you’re one inspirational mama!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...