Training and Pregnancy (IV): Physical Changes and Exercise in Q3

And we have previously tried an overview of training in pregnancy and physical changes and exercises that you can perform during the first and second quarter. Now let’s go for the third trimester of pregnancy, which leads already directly until the day D: the day of birth.

The third quarter is sometimes a little heavy: already more than six months have you been noticing changes in your body and have some haste because the baby arrives. At this point the baby bones already have formed, although they are still soft, and This begins to take weight, so your belly increases more than size. Start the countdown!

The physical changes in the third quarter

As your belly has grown considerably, it is possible that you feel back pain, why we recommend since Q1 work this area, as well as carry a correct posture which avoid possible aches and injuries. It is normal that the hands and especially the legs swell, so it is recommended sleep with the legs elevated with a pillow or cushion.

In addition, your breasts will be more sensitive and Moms can get to produce colostrum, a yellowish substance that is removed before of you start to produce milk. Common problems are usually gastric reflux, hemorrhoids and problems at bedtime (sleeping with the head elevated to avoid breathing problems). You can start to have a little troublesome contractions in the lower part of the abdomen, known as Braxton-Hicks contractions: If they are intense and regular, you should go to the doctor.

In psychological terms It is normal that you feel nerves or that you even get to have some sense of fear: the concern by the day of childbirth and motherhood later make their appearance. Don’t worry: we have prepared over nine months.

In the third trimester exercise

In the third quarter, when the belly has already grown quite, It is important to not stay too long in a supine (lying face up) position, and this also applied at bedtime: to spend much time in that position it is possible that the weight of the uterus compresses the cava vein, which carries blood from the extremities to the heart and decreases blood flow to the placenta. Try to sleep on side and, in the case of training, move from one position to another and not be always lying.

The mobilization of the hip and pelvis tilt they are important at this time: you can try to sit on a fitball and move your hip forward and backward, working with this movement the muscles of the abdomen and buttocks.

Pilates, again, it is a perfect tool for this stage of pregnancy: on the one hand, will show you how to breathe properly, and can practice the breathing costal, directing the air to the sides of your rib cage. On the other hand, it allows you to perform many exercises in standing position (of foot) so that you will be comfortable mobilizing across back and working the muscles of the posterior chain.

You can train until you feel that already not are comfortable doing, provided your doctor not tell you otherwise. There are women who are trained up to the day of birth and have no complications, but it is something very personal. In the last few days or weeks It is convenient for you to learn to open your hips (squat, with your legs wide open, as if you were a frog) so the baby go standing out.

With regard to the aerobic exercise, the best thing is to not let him aside: even though you may feel heavy, keep walking every day, because it will make you feel much better and combat fluid retention. You can also train in the elliptical in short sessions of no more than 20 minutes.

Now you’re ready for the big day! In upcoming posts will talk about the exercise in post-partum.