How to tone while pregnant: 3 exercises to tone your pregnant belly — Today’s Parent

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Best Exercises for Your Third Trimester

Written by Alexandra Benisek

In this Article

  • Third Trimester Exercises
  • Exercises to Watch For
  • Benefits of Exercise
  • Exercise Risks

Even during your third and final trimester, regular exercise can be safe and help ease some of the discomfort of your pregnancy. But if you have pregnancy problems, you may need to avoid certain workouts.

Your doctor or midwife can help you pick the activities that are best for you and your baby.

Here are some good picks for weeks 28 to 42 of your pregnancy.

Yoga and Pilates. These gentle workouts put little pressure on your body but still strengthen your core and pelvic floor. That will help you with balance, comfort, and labor and delivery.

Yoga also may help you sleep better and lower your stress and anxiety, and with pregnancy-related symptoms such as back pain, headaches, shortness of breath, and nausea.

Check into a class that welcomes women who are pregnant. Pace yourself, drink enough water, and take breaks if you need. Ask your doctor if it’s safe for you to do yoga or Pilates at home, especially if you’ve done them before.

Walking. A light jog or walk can be a great workout, all the more so if you’re new to regular exercise. Walking is an easy and quick cardio activity that won’t stress your joints too much.

Swimming. Water lifts the pressure off your body, which can be welcome during your third trimester. Lapping around the pool or water aerobics are can be painless ways to get your heart pumping.

At-home workouts. Squats, lunges, leg lifts, and arm lifts with or without light weights can tone your muscles while you’re pregnant. Aim for at least 30 minutes a day of exercise. But listen to your body. As little as 5 minutes a day is a good start. Add 5 more minutes a day until you can do 30 minutes.

Pelvic floor exercises, called Kegel exercises, may help you avoid leaking pee, which can happen to some women after childbirth. You can do Kegels by pretending that you need to urinate, then holding and relaxing your pelvic muscles.

Some workouts may not be good for you during your third trimester. They may include:

Hot yoga or Pilates. High heat is not ideal when you’re pregnant. You could become overheated.

Lying down. Exercises that have you flat on your back can make your uterus press up against a large vein that pumps blood to your heart.

Standing still. Standing to long without much motion can make blood pool in your legs and feet. That can drop your blood pressure, which can make you faint.

Contact sports. Avoid games like soccer or volleyball where you might get hit. Same goes for activities like skiing, surfing, or horseback riding where you might fall.

Staying active during your pregnancy can help you and your baby in many ways:

  • Lower your back pain
  • Help with tiredness
  • Ease constipation (trouble pooping)
  • Lessen swelling
  • Reduce the risk of pregnancy-related issues such as diabetes, preeclampsia, and need for C-section
  • Improve you and your baby’s heart health
  • Protect your joints
  • Boost your blood flow to help your skin look better

Let your body tell you what it can do. If you don’t feel good during a workout, stop and rest. Slow down or quit your workout if you feel:

  • Dizzy
  • An unusually heavy heartbeat
  • Out of breath
  • Tired
  • Pain in your back or pelvis
  • Unable to talk while you work out

Skip workouts in hot or humid weather. Call your doctor right away if you have constant cramps, clammy skin, or severe thirst. You may have had too much sun or heat.

Top Picks

Exercise during pregnancy: Safe, beneficial

Speaking of Health

Topics in this Post

  • Family Medicine
  • Exercise and Fitness
  • Women’s Health
  • Obstetrics and Gynecology
  • Learn ways to get and stay physically fit

Some days, being pregnant might feel like its own exercise routine — you might be feeling extreme fatigue, swollen feet or an aching back. While it might feel like just living your day-to-day life while pregnant is enough of a workout, there’s evidence that pregnancy can be a fantastic time to get active — even if you haven’t exercised in a while.

What’s in it for me (and my baby)?

Physical activity improves mood, posture, muscle tone, strength and endurance. It also may help you sleep better. Exercise during pregnancy has been shown to decrease rates of gestational diabetes, C-sections and high blood pressure (preeclampsia). While you’re pregnant, exercise helps promote healthy weight gain and can alleviate some of the pains associated with changes in your body, including constipation, bloating, swelling and backaches. Overall, exercising regularly keeps you fit during pregnancy, increases your energy level and can help you cope better with labor. Workouts after your baby is born can speed up your recovery and also can help prevent postpartum depression.

What exercise should I do?

Exercise that incorporates cardiovascular fitness is most beneficial. Walking, swimming, cycling, aerobics, yoga, Pilates and running are safe exercises during pregnancy. Be sure to listen to your body and drink plenty of fluids to stay hydrated.

If you are interested in other exercises that strengthen your pelvic floor muscles which support the uterus, bladder, small intestine and rectum, you can try Kegel exercises.

Is it safe?

Absolutely. There are very few reasons why a woman shouldn’t exercise during pregnancy, and your doctor will tell you if you fall into that category. If you were active before your pregnancy, it’s OK to keep exercising at a similar intensity level while you’re pregnant. If you were not active before your pregnancy, it’s not too late. Consider starting with lower-intensity exercises, such as walking, stationary biking or stretching.

You can be safe while exercising by staying well-hydrated and avoiding very hot conditions. Avoid contact sports and activities that put you at high risk for falling, such as downhill skiing, hockey, basketball, soccer, wrestling, scuba, gymnastics, water skiing, horseback riding and hot yoga. Also avoid exercises that require you to lie on your back after the first trimester or require balance skills later in pregnancy.

How much is enough?

Health care providers often recommend working up to at least 150 minutes of moderate intensity aerobic exercise per week — think 30 minutes of exercise, five days a week. But if that seems out of reach, don’t let it stop you from being active. Any physical activity you can do is helpful to you and your baby.

Depending on your fitness level, consider these guidelines:
  • You haven’t exercised for a while — Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes and so on until you reach at least 30 minutes a day.
  • You exercised before pregnancy — You can probably continue to work out at the same level while you’re pregnant if you’re feeling comfortable and your health care provider says it’s OK.
What are warning signs that I should stop?

If you are exercising and experience vaginal bleeding, abdominal pain, regular painful contractions or leaking of amniotic fluid, you should stop and contact your health care provider. Also notify your provider if you have dizziness, headaches, chest pain or severe shortness of breath when exercising. Otherwise, keep up the good work of keeping your body healthy for you and your growing baby.

Watch this pregnancy exercise video to learn more:

Sarah Hotovy, M.D., and Terri Nordin, M.D., are Family Medicine physicians in Eau Claire, Wisconsin.

Topics in this Post

  • Family Medicine
  • Exercise and Fitness
  • Women’s Health
  • Obstetrics and Gynecology
  • Learn ways to get and stay physically fit

Winter nights offer fun, fitness, adventure

Need to get moving? Start slowly

Setting SMART goals for success

Wellness programs

Healthy back — lightness, flexibility, grace instead of hernias and osteochondrosis

For women planning pregnancy and pregnant women (since a change in the center of gravity is a difficult test for the spine), for women after childbirth (due to the rapid return of the center of gravity ), for men and women exposed to the epidemic of the 21st century — osteochondrosis, who want to prevent its development or weaken its manifestation (including those with herniated discs or after surgery on the spine). Individual complexes, including the consistent use of therapeutic (physiotherapy, mud therapy, traction therapy, reflexology, osteopathy …) and training (physiotherapy exercises on special simulators with biofeedback, Pilates, yoga, hydrocolonotherapy, cryotherapy) approaches within individually designed complexes. The program is carried out under the supervision of a physiotherapist, exercise therapy doctor, neurologist, orthopedist.

Health programs for everyone in Moscow:

Clinical hospital Lapino-1 «Mother and Child»

Healthy legs — no varicose veins, foot deformities, heaviness and pain

during pregnancy, changes in the vessels and joints of the lower extremities often appear for the first time), for men and women of any age who have manifestations or a predisposition to varicose veins of the lower extremities, deformities of the feet, swelling and pain in the legs. Comprehensive programs focused on ensuring the outflow of blood, improving the nutrition of the skin of the lower extremities through the use of physiotherapy and exercise therapy. Treatment of spider veins and age spots, including using laser technologies. Special exercises for the prevention and treatment of foot deformities, including using the Kneipp path, selection of orthopedic shoes, ultrasound monitoring of the state of the vessels of the lower extremities, selection of anti-varicose underwear. The program is carried out under the supervision of a physiotherapist, exercise therapy doctor, cosmetologist, phlebologist, vascular surgeon, orthopedist.

«Heavy» legs: swelling, veins, cramps

Uncomfortable legs in pregnant women can occur for several reasons. The most common is edema. This seemingly common symptom may be a harbinger of serious complications during pregnancy and, therefore, requires obligatory observation by an obstetrician-gynecologist. But a number of procedures can relieve swelling, such as light lymphatic drainage massage, cooling applications on the lower leg area, foot whirlpool baths and a number of other physiotherapy procedures.

A slightly less common problem is cramps in the calf area, which occur when muscles are tense or even at rest. Convulsions are caused by the depletion of trace elements (especially Mg and Ca) in the body of a pregnant woman. Therefore, mineralizing general or local wraps (applications) with preparations based on natural ingredients that are safe for pregnant women, for example, seafood, are a non-drug option for treatment. General mineral baths and physiotherapy are also advisable.

The progression of varicose disease is manifested by edema and cramps and aesthetic problems: the appearance of dilated, translucent from under the skin or protruding veins and the appearance of a fine vascular network. The aggravation of varicose veins during pregnancy is natural — the tone of the veins has become lower, the blood is thicker, the stagnation is more obvious.

Prevention — physical activity. Special physiotherapy exercises «inverted» poses in yogic practices and, of course, water aerobics and hydrokinesiotherapy. All of the listed medical procedures include the Medical Spa Department Programs, and a physiotherapist, in tandem with an obstetrician-gynecologist, will help you choose the necessary and sufficient.

And prevention — AQUALIFE and AQUALIFE + programs.

Heavy Legs Modeling Mask

Heaviness in the legs is a painful tension caused by standing, heat, fatigue. During pregnancy, there is an increase in body weight, a shift in the center of gravity, a difficulty in the outflow of venous blood, which gives an additional load to the legs and causes discomfort in them. Care is effective for edema of any etiology, whether it is swelling of pregnant women or varicose veins of the lower extremities.

Toning gel treatment for legs activates blood circulation, tones blood vessels and gives the legs freshness, peace and lightness.


care instantly “lightens” and unloads the legs, significantly reduces swelling and draws a clearer contour, gives lightness and strength. After care, a long-lasting feeling of freshness is preserved.

Aesthetic programs for the face, body, hair and nails

The whole range of services traditionally provided by beauty salons, but prescribed by doctors — cosmetologist, dermatologist, trichologist; after diagnosis in the conditions of a medical institution in compliance with the sanitary and hygienic requirements that are mandatory for medical institutions, but in the atmosphere of a country spa resort.

This is a specialized local treatment aimed at reducing existing stretch marks (stretch marks) on the skin, by increasing the firmness and elasticity of tissues, and also preventing the appearance of new ones through the use of products with targeted active ingredients (anti-stretch marks serum and mask » Algoplast»).


care restores skin elasticity, visibly reduces and reduces existing stretch marks and prevents the appearance of new ones.

Make an appointment

services — Wellness programs for all

Clinical Hospital Lapino-1 «Mother and Child»

Wellness programs for everyone

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What procedures can be done during PREGNANCY? Clinic «Reflection»

+7 (812) 77-57-057

St. Petersburg, Metro Zvezdnaya, Pulkovskaya street, 2k1

7 days a week: from 9:00 to 22:00


St. Petersburg, Metro station Zvezdnaya, Pulkovskaya street, 2k1

7 days a week: from 9:00 to 22:00


What treatments can be done during PREGNANCY?

Facial skin care

Pestereva Maria Alexandrovna

During pregnancy, girls who are accustomed to regularly attend cosmetic procedures face many restrictions. Today we received a question: What procedures can be done during pregnancy?

Let’s figure out how we can maintain our beauty during this wonderful period. I understand the confusion about this, because when looking for cosmetic procedures, pregnant girls are faced with a huge list of contraindications. It seems that absolutely everything is forbidden to pregnant women. But I have selected for you a list of effective procedures that will help maintain your appearance.

Facial masks are allowed during pregnancy. You can use clay masks, they perfectly cleanse and tone the skin. The mask may contain extracts, perfect: chamomile extract, aloe vera, calendula — they will soothe your skin. I can also advise alginate masks, they give a complex effect: moisturizing, getting rid of puffiness and toning.

Facial massage is an excellent skincare procedure: it helps to start the outflow of lymph and improve blood circulation.

Classical, lymphatic drainage, buccal-sculptural types of massage that will help to correct the oval of the face and give the skin a rested look. Massage of the scalp will serve as an excellent prevention of hair loss. By the way, you can also massage yourself — on our channel there is a video on the massage technique, the link is in the description.

Allowed delicate cleansing of pores and skin toning. Particular attention should be paid to atraumatic cleansing, more aggressive types should be avoided.

By alexxlab

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