Third Trimester Pregnancy Workout Plan
Third-trimester mobility, posture and diaphragmatic breathing across two gentle sessions a week. Upright or side-lying, moving slowly throughout.
- Days per week
- 2
- Session length
- 27–28 min
- Exercises
- 19
- Level
- Beginner
- Equipment
- No equipment
Your week
- MonDay 1 · Hips & Thoracic Mobility
- TueRest
- WedRest
- ThuDay 2 · Breath & Posture Flow
- FriRest
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Hips & Thoracic Mobility
Gentle sequence to open hips, loosen the upper back, and stabilize the core.
About 27 minutes · 9 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Mindful Breathing MeditationRest 45s | 2 × 60s | 45s | |
| 2 | Standing Pelvic TiltRest 45s | 2 × 12 | 45s | |
| 3 | Standing Hip CircleRest 30s | 2 × 30s | 30s | |
| 4 | Cat StretchRest 30s | 1 × 30s | 30s | |
| 5 | Thread the Needle PoseRest 30s | 1 × 30s | 30s | |
| 6 | Open Book StretchRest 30s | 1 × 30s | 30s | |
| 7 | Side Lying ClamRest 60s | 2 × 12 | 60s | |
| 8 | Bird DogRest 60s | 2 × 10 | 60s | |
| 9 | Seated Groin StretchRest 30s | 1 × 30s | 30s |
Day 2 — Breath & Posture Flow
Breath-centered mobility with pelvic stability and side-lying core.
About 28 minutes · 10 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Lotus Pose BreathingRest 45s | 2 × 60s | 45s | |
| 2 | Hip Circles StretchRest 30s | 2 × 30s | 30s | |
| 3 | Standing Side BendRest 30s | 2 × 30s | 30s | |
| 4 | Ankle CirclesRest 30s | 2 × 30s | 30s | |
| 5 | Kneeling Hip Flexor StretchRest 30s | 1 × 30s | 30s | |
| 6 | Butterfly Yoga PoseRest 30s | 1 × 30s | 30s | |
| 7 | Lateral Side Plank (bent leg)Rest 45s | 2 × 20s | 45s | |
| 8 | World Greatest StretchRest 30s | 1 × 30s | 30s | |
| 9 | Standing Pelvic TiltRest 45s | 2 × 12 | 45s | |
| 10 | Seated Glute StretchRest 30s | 1 × 30s | 30s |
About this plan
Two gentle sessions a week of mobility, posture and breathing. This is not strength training and does not try to be.
Day one runs a minute of mindful breathing, standing pelvic tilts, standing hip circles, cat stretch, thread the needle and the open book. Day two covers lotus pose breathing, hip circles, standing side bends, ankle circles, a kneeling hip flexor stretch and butterfly pose.
Clear it with your provider, and treat anything that feels wrong as a reason to stop rather than push through.
Everything is upright, kneeling or side-lying. Nothing asks you to lie flat on your back, and nothing asks you to balance on one leg. By this stage the centre of gravity has moved considerably and relaxin has been raising joint laxity for months — the plan trades range and challenge for stability.
The breathing work opening both sessions is the most useful part. Diaphragmatic breathing — belly and ribs expanding rather than shoulders lifting — helps with the reduced lung space of a third trimester, and it is the same mechanism that gets used in labour. Two minutes a session is enough to build the habit.
Ankle circles look trivial and are here because swelling in the lower legs is common now, and moving the ankle pumps fluid back up. Do them whenever you have been sitting a while, not just in the session.
Butterfly pose and hip circles keep the hips moving without forcing anything. Go to the edge of a comfortable position and stop.
Twice a week is the floor. Walking on the other days, at whatever pace is comfortable, is worth as much as anything here.
Train this plan in the app
LoadMuscle carries all 2 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
