Third Trimester | Smith Lake Pilates

Third Trimester Consideration and Goals

The baby will be growing 1/2 to 1 pound per week, alot of weight in a short period of time.Emphasize comfort, stability and breath-work to prepare for labor. Deep breathing aids relaxation and helps maintain focus. The focus will be on encouragement, breaks, hydration, and modification to ensure a safe experience during exercise. If Braxton Hick contractions occur during the workout, the client should move into a comfortable position and try to relax.

Pilates Exercises Available

Transverse Abdominis Breath work
Seated footwork on Reformer with box behind if that is comfortable
Seated footwork on the Chair
Declining Bridge Work
Pelvic Tilts
Cat-Cow Poses
Sid-Lying Leg Lifts
Supported Squats

Pilates Exercises to Avoid or Modify

Exercises lying on your back: Crunches, roll-ups, can restrict blood flow to the baby
Exercises with jumping, hopping, or bouncing: can be jarring for the body and fetus
Exercises that involve excessive twisting or flexing: These can be uncomfortable and potentially harmful during the later stages of pregnancy.
Exercises lying on your stomach: Prone Positions put pressure on the abdomen
Bicycle crunches, reverse crunches, and sit-ups: These exercises can put excessive stress on the abdominal muscles.
Planking - moved to floor, can use BOSU for variations

First Trimester Second Trimester Postnatal Home

Third Trimester Consideration and Goals

Pilates Exercises Available

Pilates Exercises to Avoid or Modify

First Trimester

Second Trimester

Postnatal

Home