Exercise in the third trimester of pregnancy helps prepare for labor and facilitate an easier delivery. If you haven’t exercised during your pregnancy, the core muscles of your body, which have been supporting your growing baby for the past few months, may become weak. When these muscles are in good shape, you will have stronger control over labor contractions.

In an exclusive conversation with Zee English, Dr Meenu Agarwal, Gynaecologist, Infertility Specialist, and Laparoscopic Surgeon (Ob & Gyne), Ruby Hall Clinic shares best practices for women in their third and last trimester of pregnancy, Whatever one can do for rest and relaxation.

As the beautiful journey of pregnancy progresses, expectant mothers need to maintain a healthy lifestyle. “Regular exercise during pregnancy, especially during the last trimester, provides many benefits, including improved stamina, less discomfort and increased overall health,” says Dr. Menu.

Here are some highly recommended exercises for pregnant women during the last stage of pregnancy.

prenatal yoga

Prenatal yoga is an excellent low-impact exercise that helps strengthen muscles, improve flexibility, and promote relaxation. It focuses on gentle stretches, deep breathing, and body awareness, all of which can help ease common discomforts like back pain and swollen ankles. Additionally, prenatal yoga classes often provide a supportive environment for pregnant women to connect with.

Also Read: Yoga For Moms-To-Be: 4 Important Yoga Asanas Pregnant Women Practice To Stay Active

pelvic floor exercises (kegels)

Kegel exercises target the pelvic floor muscles, which play an important role during pregnancy, childbirth and postpartum recovery. These exercises involve contracting and relaxing the pelvic floor muscles to improve their strength and flexibility.


Swimming is a great full body workout for pregnant women, especially during the last trimester. The buoyancy of the water relieves pressure on the joints and allows for a low-impact cardiovascular workout. It helps reduce swelling, ease back pain and boost circulation. Additionally, swimming provides a refreshing and weightless feeling, which can be incredibly comforting for expectant mothers.

prenatal pilates

Prenatal Pilates is a gentle exercise method that focuses on core strength, posture and overall body alignment. This helps improve balance and stability, which can be especially beneficial as weight distribution changes during pregnancy.


One of the simplest yet highly effective exercises during pregnancy is walking. It requires no special equipment, can be done almost anywhere, and is suitable for women of all fitness levels. Walking helps maintain cardiovascular health, strengthens leg muscles and promotes good posture. It is a low-impact exercise that can be easily adjusted to suit the energy level and comfort of the expectant mother.


Squats strengthen the leg and pelvic muscles, which are important during labor and delivery. They also help maintain flexibility, improve posture and reduce lower back pain.

relaxation exercises

Stress management and relaxation techniques are essential during pregnancy. Practices such as deep breathing, meditation, and prenatal massage help reduce anxiety, promote better sleep, and enhance overall well-being.

“Staying active during the last trimester of pregnancy is essential for both the physical and mental health of expectant mothers. However, it is important to consult a healthcare provider before starting or continuing any exercise regimen,” emphasizes Dr. Meenu. Are.

By incorporating these exercises into their daily routine, pregnant women can experience the benefits of being active while ensuring the safety and comfort of themselves and their growing baby.

Remember to listen to your body, take breaks when needed, and enjoy this beautiful phase of preparing for motherhood.

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