Once you enter your third trimester your focus shifts to improving your posture and continuing to strengthen your back as you prepare for labor and delivery through the following exercises:
- Back rows with resistance band: Sit on the ground and wrap a band around your feet. Pull band and squeeze shoulder blades together.
- Shoulder press with resistance band: Stand on the band with both feet then press your arms up over your head with the ends of the band gripped firmly in both hands.
- Incline push-ups: Works not only your back but strengthens your core and chest.
- Plie squats with a chair: Stand with a wide stance, using a chair for balance with feet pointed outwards. Squat down while keeping knees behind toes.
In addition to the specific exercises described above, Cohen reminds pregnant women to drink one cup of water for every 15 minutes of exercising, always workout in a cool area, wear supportive shoes (during pregnancy your feet will get flatter) and avoid all contact sports. Listen to your body and stop activity whenever you feel symptoms of dizziness, headaches, shortness of breath, abdominal pain or bleeding.
Stay motivated with your exercise plan, get a partner to help you along the way or even attend a prenatal-specific class. Most of all enjoy your pregnancy and give yourself permission to be happy and healthy.