Pregnancy Foods And Exercises For Third Trimester

5 min read

Written by Editorial Team

Editorial Team

For a pregnant woman, the third trimester can be both physically and emotionally exhausting. It’s because of this that pregnancy foods and exercises for third trimester are so important. At the end of week 37, the baby will be considered full-term and birth will be imminent. You can reduce any anxiety you may have during the final stages of your pregnancy by researching and understanding what to expect during the third trimester.

In This Article

Pregnancy Foods and Exercises for the Third Trimester

Your bump is getting bigger, and you have your friends, cousins, and colleagues wishing to touch it and feel the baby’s movements! You are peeved at times, but the feeling of motherhood magically grows on you! Your third trimester, i.e. posts 28 weeks of pregnancy, is a wonderful time to prepare for the arrival of the little one, read, and unwind!

During these three months before the arrival of your little one, you need to pay special attention to your diet and health. We are going to help you with exciting options and an understanding of the benefits of a healthy lifestyle.

Third-Trimester Pregnancy Workout Routines

Third-Trimester Pregnancy Workout Routines

When it comes to the third trimester, it is important to follow your body’s cues and needs to know when you need to exercise further and when to step down.

Let Your Body Guide You

During your third trimester, it is best to let your body guide you when it comes to exercising and staying fit. Sometimes you may feel energized after a while on some days you will feel excessive muscle soreness and lethargy.

Continue Strength Training

Remember that strength training is still great for you. However, reduce the weights if you are training with weights to avoid a fall due to lack of balance.

Third Trimester Exercises That Are Considered Safe

Following are some exercises that are both beneficial and safe to do during the third trimester.

1. Squats

Squats are excellent exercises to engage in during your third trimester. The full squat position can also help open the pelvis, thus aiding the process of labor and childbirth.

2. Gentle Abs

Gentle abdominal exercises are the best, as they do not cause your abdominal muscles to over-strain. You can continue to do the simple pelvic tilt until the very end of your pregnancy.

3. Side Bends

Side bends are also very safe and they help maintain muscle tone and flexibility and keep the excess fat away.

4. Pelvic Floor Exercises or Kegels

Your pelvic muscles are overstretched and weakened as you progress through your pregnancy. This can cause urinary incontinence leading to an embarrassing condition called leaking when you sneeze or laugh – before and after delivery. Hence it is important to do some pelvic floor exercises, also called Kegels, to improve muscle toning.

Pregnancy Exercises For Normal Delivery

Pregnancy Exercises For Normal Delivery

Prenatal exercises help position the baby in an optimal position for childbirth and open your pelvis, thus enabling a normal delivery. Some of these amazing exercises are:

  • Walking: Walking is considered one of the best exercises while working towards a normal delivery.
  • Butterflies: Sit up on the floor and place the soles of your feet together. Then pulse your legs up and down to help open up your pelvis.
  • Prenatal Yoga: There are several positions in traditional yoga that are considered perfect to aid the process of labor and childbirth. Prenatal yoga not only prepares you for normal delivery, but also helps you remain calm and composed.
  • Leaning: Leaning against tabletops, counters, and people during the later months of your pregnancy is said to aid the process of normal delivery. Gravity experiences as you lean is said to pull the baby in an optimal position.

Third Trimester Exercises That One Should Avoid

  • Contact Sports: Sports such as ice hockey, basketball, tennis, squash, and soccer could lead to falls and get knocked in the stomach. Hence, such sports must be completely avoided during the third trimester.
  • Bouncing or Jarring Activities: Bouncing activities such as kickboxing, aerobics, and gymnastics are a strict no-no as they increase the risk of injury due to the loosening of your muscles and joints.

After all, it is better to be safe and healthy during the final three months, than be sorry about hurting your little one growing inside you.

Third-Trimester Foods diet

It is important to eat well during pregnancy third trimester. It is important to concentrate on energizing foods during this trimester. Following are some of the food categories to include in the third-trimester diet.


Nuts are a great source of fats that are essential for the development of your baby’s brain and central nervous system. Also, other fat sources such as olive oil, safflower oil, avocados, and so on help transport vitamins throughout your body and are also a good source of energy.

Indulge in Nature’s Candies

Fruits such as oranges, strawberries, melons, and papayas are a great source of vitamin C, potassium, fiber, and folate. It also helps fight heartburn during the third trimester. Remember to eat only RIPE PAPAYA during the third trimester. Accidentally eating unripe papaya can lead to contractions and induce early labor, given the presence of pepsin in it. However, it is highly recommended that you consume papaya only after consulting your doctor about it.

Protein-Rich Foods

Eat a healthy amount of protein-rich foods such as milk, soya, beef, eggs, fish, dried beans and lentils, and peanut butter during your third trimester.

Foods to Avoid During the Third Trimester

Spicy and oily food

Just like including certain food in the pregnancy third-trimester diet, it is equally important to avoid some. Following are some foods to avoid during pregnancy third trimester.

Excess Salt

Some women experience high blood pressure during the third trimester of their pregnancy. As we know, salt can aggravate this and lead to unwarranted complications. Hence, it is best to reduce the intake of salt during your final trimester.

Spicy and Oily Foods

You may experience some heartburn and ingestion during the last trimester as your baby grows inside you. Spicy foods that are deep-fried are best avoided during the third trimester.

Raw Vegetables

Uncooked and raw veggies could produce gas, which could further cause uneasiness and restlessness. Eat loads of vegetables, but only after you have cooked them well!

taking care of pregnancy foods and exercises for third trimester is very important. Eat well, sleep well, exercise well, and feel on top of the world, for this is the most beautiful feeling in the whole wide world! Have a safe final trimester!

Editorial Team,

With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.

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