The exercises listed here are generally fine for the third trimester of pregnancy. Remember to modify any exercises as you see fit, and skip those that cause pain. Show these exercises to your doctor or midwife if you have any questions about the exercises themselves or your ability to participate in the exercises.

Warmup

Try all of these exercises or a combination of them for your warmup.

• Hip Stretches

  Keeping a chair to your right side for balance, stand with your feet shoulder-width apart (see FIGURE 7-1). Begin by resting your right hand on the chair and your left hand on your hip. Take a step backward with your left leg. Your weight should be distributed evenly between your feet.

  Lift the heel of your left foot. Slightly bend both of your knees and do an exaggerated pelvic tilt while holding on to the chair (see FIGURE 7-2). Repeat this exercise five times on each side.

  

  FIGURE 7-1

  Hip Stretches

  

  FIGURE 7-2

  This stretch will also help with restless legs and aches.

• Neck Stretch

  Stand with your feet shoulder-width apart. Let your shoulders be held up and back. The crown of your head should be pulling upward. Slowly let your chin drop to your chest and hold it there for five to ten seconds. Return your head to the neutral position.

  Slowly let your left ear rest on your left shoulder, again holding it for five to ten seconds. Repeat this on your right side. It is okay if you can't hold your head all the way down. Move until you feel the stretch, but without pain. Do this series three to five times.

• Middle Chest Stretch

  With your feet about shoulder-width apart, place your hands on your lower back, just above your buttocks. Slowly begin to stretch backward as you try to pull your shoulder blades and elbows together. Hold this pose for about five to ten seconds. Repeat the stretch up to ten times. Be sure to keep your chin level and your head facing forward. Always tuck in your abdominal muscles.

• Wrist/Ankle Rotations

  While holding your body in its correct posture, extend your arms in front of you. They should be at your chest level, just below your shoulder. Rotate your wrists forward and backward, about ten small circles each direction. This can be particularly good to try before bed. If you find yourself suffering from repetitive motion syndrome (RSS) or carpal tunnel syndrome (CTS), try these stretches before beginning your work day and every few hours to relieve pain. Repeat the same exercise with your ankles.

• Knee Raises

  Stand with a chair to one side of your body and keep your feet shoulder-width apart, placing the hand closest to the chair on its back. The other hand should be on your hip. While maintaining your proper posture, lift the knee farthest from the chair slightly outward until it is at about a 90-degree angle (see FIGURE 6-2). Slowly lower your leg. Repeat this exercise for a total of ten repetitions and then switch knees for another ten repetitions.

• Marching

  Stand with your feet slightly apart and your arms loosely at your side. Begin by marching, or exaggerated walking, by bringing your knees up one at a time and returning it to the floor, alternating feet. You should take care not to stomp your feet down and not to raise your knees above a comfortable height.

• Calf Stretch

  With your hands on your hips and your feet shoulder-width apart, point your toes forward (see FIGURE 7-3). Step backward with your right foot. The step length should be comfortable and yet a stretch. Ensuring your posture is aligned properly, lean forward, making sure your knee does not extend over your foot (see FIGURE 7-4).

  This stretch will be felt in the calf of your rear leg. Do ten of these repetitions and then repeat on the opposite side. If you find yourself in need of some stability while you do this exercise, use a chair placed to one side of your body to hang on to, or even use a wall in front of you.

  

  FIGURE 7-3

  Calf Stretches

  

  FIGURE 7-4

  Done before bed, this stretch can prevent nighttime charley horses.

• Side Stretch

  Sit on the birth ball with your feet facing forward in front of you. Extend your right arm over your head, with your palm facing your left side. Your left hand should be on the side of the ball. Slowly lean toward your left side, extending your arm and letting the ball move slightly as you lean (see FIGURE 8-3).

  When you've reached your maximum stretch, hold this pose for five seconds and then return to your upright position. Do a total of five repetitions of this exercise. Repeat the same movement with the opposite side.

Standing Exercises

• Standing Hip Abduction

  This exercise should start with a wall, until you learn your body's balance. Make sure the wall is on your right side, and place your hand palm-side down on the wall for support. Shift your weight to the right leg, lifting your left leg to the side about 10 to 12 inches (see FIGURE 7-5). This is not a large movement. Do ten repetitions and repeat on the opposite side.

  

  FIGURE 7-5

  Standing Hip Abduction

• Wall Squat

  Standing up straight with your back facing a wall, place the birth ball between you and the wall around the center of your back and press it into the wall using your back. Slowly walk your feet forward, leaning back into the ball for support (see FIGURE 7-6). As you walk forward, the ball will roll up to the center of your back, between your shoulder blades. This allows you to do a squat without having to worry about being steady or having a partner (see FIGURE 7-7).

  When you are down as far as you can go, hold the pose for up to ten seconds, then slowly walk your feet back to their starting position allowing the ball to roll back to the center of your lower back.

  

  FIGURE 7-6

  Wall Squat

  

  FIGURE 7-7

  This squat is great for when your belly is too big to comfortably squat traditionally, or even for beginners.

• Knee Raises

  Stand with your feet shoulder-width apart. Watch your posture and pull your abdominals inward. Lift your left knee slightly outward to avoid your belly, tap your knee with your right hand. Alternate knee raises until you've done ten repetitions on each side.

• Side Taps

  Standing with your feet together and your hands to your side (see FIGURE 7-8), bend your left knee and raise the opposite leg to the side. Touch your toes to the floor (see FIGURE 7-9). Return to starting pose. Repeat this exercise five to ten times on each side, depending on your energy or fitness level. Use your arms as needed for balance.

  

  FIGURE 7-8

  Side Taps

  

  FIGURE 7-9

  This is a great way to stretch and strengthen your outer thighs.

Sitting and Lying Exercises

• Kegels on Ball

  While sitting on a birth ball and maintaining your posture, be sure your abdominal muscles are pulled in. Focus on your breathing as you practice Kegeling while on the ball. Do fifteen to twenty repetitions of whatever variety of Kegels you have worked up to at this point in your pregnancy.

• Double Arm Lifts

  Stand in the middle of your flex band. Hold one end of the band in each hand, while your arms hang by your sides. Relax and bend your knees slightly, while maintaining your spine in an upright position. Slowly, and together, raise both hands to your sides, palms upward, until you reach shoulder level. Do this exercise for ten repetitions.

• Kneeling Abdominal Curl

  Kneeling on the floor with your hands forward, palms down, tilt your pelvis in, pulling your belly toward the center of your body (see FIGURE 7-10). Hold this pose for a count of ten. Repeat ten times. You can also do this by leaning across a chair to support your upper body.

  

  FIGURE 7-10

  Kneeling Abdominal Curl

• Step Touch

  Stand with your feet together and your arms at your side. In the next movement, step to your side with your right foot as both of your arms go to shoulder height. This should be a smooth movement to avoid problems with injury. Step to the left and move your arms again to your shoulders. Do twenty alternating steps, which will give you ten repetitions on each side.

  To add intensity, consider adding arm movements to the step touch beyond just lifting to shoulder height. You can add a biceps curl, and extension forward with your arms and hands or any other variation that works for you. Remember that adding arm movements increases intensity.

• Abdominal Tightening

  Sitting on a birth ball, place your hands on your abdomen. Tilt your pelvis, and as you inhale, pull your abdominal muscles inward. Feel your abdomen muscles move as your hands rest on them. Hold the pose for five seconds, while breathing. Repeat this exercise ten times.

• Hip Abduction Lying

  Lie on your back with your knees bent, feet flat on the floor and your shoulders and hips firmly on the floor. Place your right ankle on your left knee. Bring your left knee toward your chest by grabbing your left thigh with your left hand (see FIGURE 5-11). Hold this for about five seconds. Repeat on the opposite side.

• Child's Pose

  Kneel on the floor, separating your knees slightly, or as much as is needed to have your belly fall comfortably between your knees. Put your big toes together and sit back with your buttocks on the heels of your feet. Stretch your arms over your head, and stop at a resting place on your forearms (see FIGURE 5-12). Hold this pose for five seconds, releasing a bit more with each breath. If this reach is not enough of a stretch for you, lie your arms all the way down on the ground.

Cool-down

Many people simply do the their warm-up for their cool-down. However, you can add more exercises to this section because your body is already stretched and warmed up. Remember, the goal is to bring your body down slowly from its excited exercise state. Ending your cool-down with mental relaxation is important as well. Consider doing more pelvic tilts, as well as going through the entire stretching motions. To this add:

• Seated Pectoral Stretch

  While tailor sitting on the floor or seated on a birth ball, place your hands on your lower back above your buttocks. Concentrate on pulling your shoulder blades together and continue breathing. Do this exercise ten times.

• Side Lying Stretches

  Lying on your right side, stretch your right arm over your body as if reaching for something above your head. Focus on extending the arm as well at the leg and body (see FIGURE 5-14). This should feel like a good tension release. Hold this pose for about ten seconds. Repeat on the left side.

• Full Body Extension

  Sitting on a birth ball, extend your arms above your head and lengthen your arms, much like the side lying extension. Hold this pose for ten seconds and repeat. You can then choose a position for relaxation.

Relaxation

To begin your relaxation session, choose a position that is good for you. Perhaps you will use the side lying position, or situate yourself propped up on pillows on the floor or your bed. No matter what position you choose, be sure to alternate positions so that you can practice in different positions. Include some seated positions, as well as positions that are lying down.

Once you've found the position that you will use for this practice session, walk yourself through a series of relaxing stages. If the tense-release exercise works for you, you can do this exercise. You might also try a counting exercise. As you exhale, say the number ten out loud, softly. When you say the number, release tension that you find in your body. Inhale normally. As you exhale again, say nine, again releasing tension. Do this until you've finished with number one. At the end of this period, you should be significantly more relaxed than when you started.

Now that your body is relaxed, focus on a blank screen in your mind, like a movie or television screen. Think of your favorite color. What images pop into your mind? For example, if red is your favorite color, what image pops up? An apple? A schoolhouse? Perhaps a sports car? What feelings and sensations do you have as you think about this object? Do you feel full and warm? Any positive feelings are good. If so, this color works for you. If you have negative feelings, avoid this color or image.

The point of this exercise is to help you relax and be able to conjure up positive images. Using this exercise can help you reframe your day, or even allay your fears during times of stress or trouble. You can do this anywhere and at any time.