Are Leg Exercises on a Mat OK During the 3rd Trimester?

In your third trimester, your body continues to experience change, daily. As baby gets bigger so will your belly. But your belly isn’t the only thing changing: the rest of your body continues to gain weight, your breasts are getting bigger and you’re likely having more aches and pains. Simple leg exercises done on a mat can help ease some of your aches and pains and help you feel comfortable for the rest of your pregnancy.

  1. Cautions and Contraindications

    • Before starting a new exercise, talk with your doctor. Your doctor will want to make sure you’re not at risk for issues such as high blood pressure or preterm labor. Once you get the OK to begin a new program, you’ll want to keep some things in mind. Avoid any leg exercises that have you lying on your belly, back or right side for more than a couple of minutes. While exercises done on the mat are generally gentle, you should also avoid bouncing or abrupt movements. Also avoid twisting, seated forward bends with the legs together, and exercises that require strong abdominal conditioning or lifting both legs simultaneously. While it may seem as though there are many leg exercises to avoid, there are also many available.

    Warm-up

    • Before starting an exercise routine, warm up the body with gentle movement.

      Before starting an exercise routine, warm up the body with gentle movement. Come on to your hands and knees. For achy knees, place a blanket under your knees. If you suffer from pregnancy-induced Carpel Tunnel Syndrome, rest on your knuckles, or place yoga blocks under your hands. On an inhale, lift your head and tailbone, allowing the back to arch. On an exhale, round your spine, and drop your head and tailbone. Continue alternating between these movements for several breaths.

    Alternating Lift

    • Alternating leg lifts help to stabilize the back and relieve pelvic discomfort.

      Remain on your hands and knees. Lift your right arm off the ground and reach it forward at shoulder height. Lift your left leg back behind you. Reach from your heel all the way through your fingertips. Slowly release your arm and leg back to starting. Repeat on the other side. Work to keep your hips parallel with the ground as you alternate between sides for five sets. This exercise helps to stabilize the back, and can help relieve pelvic discomfort.

    Side-Lying Lift

    • Come onto your right side. Place your elbow under your head for support. Bend your left knee and rest your right leg on top of your left leg. Place a blanket or pillow under your belly for support. Lift your right leg up, about 45 degrees. With control, slowly lower it back down. Complete 10 to 15 reps and repeat on the other side. Do not remain on your right side longer than three minutes. This exercise brings movement to the hips and helps to strengthen the inner thighs.