While you might not feel like doing anything when your belly is growing week after week, it's important to get some exercise throughout your pregnancy, including those uncomfortable, uncomfortable last few weeks. Third trimester exercises are among the most important as they help reduce pain and prepare the body for childbirth. These exercises will open up your hips and pelvis and strengthen the muscles you will use during labor and delivery.
1. Pelvic floor exercises
The pelvic floor supports the internal organs, including the uterus, which, you guessed it, is home to a big baby in the third trimester! The pelvic floor muscles become overworked and weak with this weight, so it's important to do pelvic floor exercises (cones) to maintain muscle tone. This helps prevent embarrassing leaks when you laugh or sneeze due to stress urinary incontinence, a common late pregnancy condition that can persist after the baby is born (yikes!).
The full squat is a passive position that allows gravity to open the pelvis and activate the pelvic floor muscles. Use support if necessary, and place a rolled up towel or yoga mat under your heels if they don't reach the floor. If you have pain at the pubic symphysis, the point at the front of the lower pelvic area where the pubic bones meet, you may want to skip this exercise. If not, try starting with 30 seconds at a time in this position and work up to a full two minutes five or six times a day. For a great pelvic floor workout, try doing these kegels in this position as well.
3. Flat abdominal muscles
That's how it is; You can also do abdominal exercises later in your pregnancy, as long as they are gentle exercises that don't strain your abdominal muscles. A basic pelvic tilt is a great place to start and is safe at all stages. For an extra challenge, you can add movement to the pelvic tilt by incorporating knee raises and toe touches. Check this to avoid further separating the abdomenDiastasis of the rectus abdominisbefore trying these more advanced moves.
Micky Marie Morrison is a licensed physical therapist with 15 years of experience in pediatrics and women's health. She is an International Association for Childbirth Education certified perinatal fitness educator, founder of the prenatal and postpartum exercise program and online resource CoreMama.Babygewicht.TV, author of Baby Weight: The Complete Guide to Prenatal and Postpartum Fitness a mother of two.
Note: The Bump and the materials and information contained therein are not intended to constitute and should not be relied upon as medical or health advice or diagnosis. You should always consult a qualified physician or health care professional regarding your specific circumstances.
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