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Working Out In Your 3rd Trimester: What You Need To Know
The 3rd trimester of pregnancy brings a whole new set of feelings—both physical and emotional. Your body is naturally slowing down as you and your baby grow, and your mind is likely in nesting mode, trying to finalize preparations before your little one arrives. What does this mean for exercise during this final stretch? We talked with barre3 Director of Research & Development Lisa Schale-Drake to get the details. (Haven’t reached the 3rd trimester yet? Check out our articles on the 1st and 2nd trimesters, plus an overview of the entire collection.)
B3 MAGAZINE: The final stretch! A lot is happening during the 3rd trimester, both mentally and physically. When designing this collection, what were some of the things you incorporated to make sure it offers women the support they need during these last few months?
LISA: The 3rd trimester is all about supporting the body throughout the final few weeks and prepping for labor. We wanted to acknowledge this shift through the types of movements we do, the modifications we offer, and providing more time to stretch and breathe, which is key to labor.
B3 MAGAZINE: A lot of women experience a decrease in energy during this stage, especially toward the end of the trimester as their bodies prepare for delivery. How do the workouts in this collection support the shift?
LISA: Managing your energy during the 3rd trimester is really important. In the videos, we intentionally slowed down our movements and increased time spent on breathwork and gentle stretches. This combination can help with overall energy levels, and it’s also important when preparing for labor.
B3 MAGAZINE: Balance can also be a challenge during this semester, as babies (and bellies!) grow at a rapid rate. Are balance-challenge postures out of the question—and if not, what are some ways to modify them to stay safe?
LISA: Each pregnancy is uniquely different. It is common to feel unbalanced or “off” during the 3rd trimester. We don’t remove balance work from our workouts for this collection, but we do approach it differently. One, we encourage the usage of a waist-high surface, like a chair or kitchen counter. This prop is wonderful to use when your balance is feeling off, or you just need a little bit more support. Also, we make sure to layer into any balance challenges so if you find the balance challenge isn’t working for you, you can stay in the previous layer of the move.
B3 MAGAZINE: As the baby grows heavier, many women feel a lot of pressure on their pelvis. How do our workouts help strengthen the pelvic floor?
LISA: Later on in the 3rd trimester, the baby can drop lower, which can place pressure on the pelvic floor. This is why we focus a lot of attention on breathwork and movements that are friendly to the pelvic floor. Breathwork is a fantastic way to connect to your pelvic-floor muscles, and it’s also a crucial part of labor. We bring a lot of attention to your breath during the workout, and we end each workout with dedicated breathwork. We also modify postures that could aggravate the pelvic floor muscles and focus on ones that help you connect to these muscles.
B3 MAGAZINE: During the 3rd trimester, the body does a lot of work on its own to prepare itself for labor. Can you talk about how our workout helps strengthen and ready the body for delivery, too?
LISA: Labor is work. While our bodies are built for it, we can help set it up for success. Breathwork is not only a crucial tool to help with contractions and pushing, but it will also help address anxiety, activate your deep core muscles, and help you tap into your body during pushing. Also, labor is all about endurance. It can last hours, even days, so having a strong and resilient body can help you manage fatigue.
Move with confidence during your pregnancy and beyond with our new Prenatal and Postnatal workouts. Trimester-specific collections meet you where you’re at and support you throughout your journey. For a limited time, get your first month of barre3 online for just $1. Sign up here. Or, sign up for our free trial and choose from 3, 6 and 9 month subscriptions to suit your needs.
The 3rd trimester of pregnancy brings a whole new set of feelings—both physical and emotional. Your body is naturally slowing down as you and your baby grow, and your mind is likely in nesting mode, trying to finalize preparations before your little one arrives. What does this mean for exercise during this final stretch? We talked with barre3 Director of Research & Development Lisa Schale-Drake to get the details. (Haven’t reached the 3rd trimester yet? Check out our articles on the 1st and 2nd trimesters, plus an overview of the entire collection.)
B3 MAGAZINE: The final stretch! A lot is happening during the 3rd trimester, both mentally and physically. When designing this collection, what were some of the things you incorporated to make sure it offers women the support they need during these last few months?
LISA: The 3rd trimester is all about supporting the body throughout the final few weeks and prepping for labor. We wanted to acknowledge this shift through the types of movements we do, the modifications we offer, and providing more time to stretch and breathe, which is key to labor.
B3 MAGAZINE: A lot of women experience a decrease in energy during this stage, especially toward the end of the trimester as their bodies prepare for delivery. How do the workouts in this collection support the shift?
LISA: Managing your energy during the 3rd trimester is really important. In the videos, we intentionally slowed down our movements and increased time spent on breathwork and gentle stretches. This combination can help with overall energy levels, and it’s also important when preparing for labor.
B3 MAGAZINE: Balance can also be a challenge during this semester, as babies (and bellies!) grow at a rapid rate. Are balance-challenge postures out of the question—and if not, what are some ways to modify them to stay safe?
LISA: Each pregnancy is uniquely different. It is common to feel unbalanced or “off” during the 3rd trimester. We don’t remove balance work from our workouts for this collection, but we do approach it differently. One, we encourage the usage of a waist-high surface, like a chair or kitchen counter. This prop is wonderful to use when your balance is feeling off, or you just need a little bit more support. Also, we make sure to layer into any balance challenges so if you find the balance challenge isn’t working for you, you can stay in the previous layer of the move.
B3 MAGAZINE: As the baby grows heavier, many women feel a lot of pressure on their pelvis. How do our workouts help strengthen the pelvic floor?
LISA: Later on in the 3rd trimester, the baby can drop lower, which can place pressure on the pelvic floor. This is why we focus a lot of attention on breathwork and movements that are friendly to the pelvic floor. Breathwork is a fantastic way to connect to your pelvic-floor muscles, and it’s also a crucial part of labor. We bring a lot of attention to your breath during the workout, and we end each workout with dedicated breathwork. We also modify postures that could aggravate the pelvic floor muscles and focus on ones that help you connect to these muscles.
B3 MAGAZINE: During the 3rd trimester, the body does a lot of work on its own to prepare itself for labor. Can you talk about how our workout helps strengthen and ready the body for delivery, too?
LISA: Labor is work. While our bodies are built for it, we can help set it up for success. Breathwork is not only a crucial tool to help with contractions and pushing, but it will also help address anxiety, activate your deep core muscles, and help you tap into your body during pushing. Also, labor is all about endurance. It can last hours, even days, so having a strong and resilient body can help you manage fatigue.
Move with confidence during your pregnancy and beyond with our new Prenatal and Postnatal workouts. Trimester-specific collections meet you where you’re at and support you throughout your journey. For a limited time, get your first month of barre3 online for just $1. Sign up here. Or, sign up for our free trial and choose from 3, 6 and 9 month subscriptions to suit your needs.
