Third Trimester Pregnancy Workout Plan

Third Trimester Pregnancy Workout Plan

Beginner

2 routines

Third-trimester friendly plan focused on gentle mobility, posture, and diaphragmatic breathing. Stay upright or side-lying, move slowly, and stop if uncomfortable.

Routines

Day 1 — Hips & Thoracic Mobility

Gentle sequence to open hips, loosen the upper back, and stabilize the core.

Beginner

27 mins

92 Kcal

Mindful Breathing Meditation

Mindful Breathing Meditation

Standing Pelvic Tilt

Standing Pelvic Tilt

Standing Hip Circle

Standing Hip Circle

Cat Stretch

Cat Stretch

Thread the Needle Pose

Thread the Needle Pose

Open Book Stretch

Open Book Stretch

Side Lying Clam

Side Lying Clam

Bird Dog

Bird Dog

Seated Groin Stretch

Seated Groin Stretch

Day 2 — Breath & Posture Flow

Breath-centered mobility with pelvic stability and side-lying core.

Beginner

28 mins

88 Kcal

Lotus Pose Breathing

Lotus Pose Breathing

Hip Circles Stretch

Hip Circles Stretch

Standing Side Bend

Standing Side Bend

Ankle Circles

Ankle Circles

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Butterfly Yoga Pose

Butterfly Yoga Pose

Lateral Side Plank (bent leg)

Lateral Side Plank (bent leg)

World Greatest Stretch

World Greatest Stretch

Standing Pelvic Tilt

Standing Pelvic Tilt

Seated Glute Stretch

Seated Glute Stretch

Back to Special

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