These rules are essential for your specific situation and take priority over the general recommendations in the plan below.
If you are not sure how to adapt the exercises to your restrictions, book an intro session or message me on Telegram.
The full plan for the "Third trimester" phase is already below on this page. Save it as a PDF, or message Anastasia if you would like to discuss your situation.
The third trimester is the home stretch. The belly is large, the center of gravity has shifted, there is less energy, the ligaments are at their softest. Classic "workouts" give way to preparation for birth. The goal of this phase is not to "keep your shape" but to teach the body to breathe, to relax the pelvic floor, to take birth positions, to manage load through contractions. These are skills you cannot learn in the middle of birth – they need to be trained in advance. The program is built around three blocks: breathing (including techniques for contractions), pelvic mobility (the exercise ball, leans, rocking), gentle strength work for the glutes and legs (they will work during pushing). All of it happens at a calm tempo, with short 30–40 minute sessions. The intensity is lowered – the main thing is not to get tired, but to go into birth rested. If swelling, dizziness or shortness of breath at rest appear, workouts are paused and we see a doctor. After week 37 the program simplifies even further – only breathing, walking and rocking remain. The body is ready for birth, and our job is not to get in the way.
Gently prepare the pelvis and breathing for birth
The full set of exercises for this phase. Each one comes with an illustration, sets, and steps. Do them under a trainer’s supervision or after agreeing it with your doctor.
Builds the skill of a neutral spine and teaches you to move the back without engaging the lower back. Safe before and during pregnancy.
If it feels unsteady – have a wall or a chair nearby for support.
Do not lower below your comfort level. The knees do not go past the toes.
Only if there is no symphysitis. If the pubic area hurts – skip it.
No sharp leans. The pelvis stays level.
The main thing is relaxation. Without an over-strong squeeze.
Good hip mobility makes birth easier – it is worth building up in advance.
A resting pose. If your head spins – sit down.
No longer than 5 minutes on your back. If you go numb – switch to your side right away.
With dizziness or pubic pain – stop.
The key practice. It trains breathing through contractions.
Strengthens the chest muscles and triceps – it will help you hold your posture as the belly grows and carry your baby in your arms. Keep the back straight, do not sag in the lower back.
A rough plan you can adjust to how you feel.
If the pregnancy is without complications – we train right up to birth.
The program at weeks 36–40 comes down to gentle activity:
This is not "training", it is activity that helps birth start and go more easily.
The only reason to stopYour doctor’s instruction.
In birth the pelvic floor must be able to open – the baby will pass through it.
If we trained only the squeeze (Kegels without reverse Kegels), the pelvic floor becomes stiff and gets in the way of birth.
In the third trimester the work goes toward relaxation:
If the pool is cleared by your doctor and there have been no complications – yes. Water takes the load off the back and joints, it is a relief.
What we avoid:
Before weeks 38–39 some doctors limit the pool – we agree it.
The third trimester calls for even gentler work.
Completely excluded:
What stays:
A mustA support belt and a doctor’s supervision.
The plan above is a general program for the "Third trimester" phase. Working one-on-one with a trainer takes into account your specific features, your schedule and your goals. An intro session – from 1,600 ₽.
Other phases: Before pregnancy · First trimester · Second trimester · Third trimester · Early postpartum · Recovery · After the first year