15 Minute At-Home Prenatal Workout for the 3rd Trimester with an Exercise Ball

15 Minute At-Home Prenatal Workout for the 3rd Trimester with an Exercise Ball

I’ve officially hit my third trimester aka I’m slowly turning into a giant balloon! I find myself looking back at videos and photographs from this time 2 years ago when I was pregnant with Asher.

I filmed a workout video at 39 weeks pregnant, but then the baby came a few days later and I never got a chance to share it. So I decided to share it now! This part of the pregnancy gets rough and I am once again experiencing terrible lower back and pubic pain.

I remember in 2018 I got frustrated at all of the prenatal workout videos led by women who weren’t pregnant that are geared towards the early stages of pregnancy. So 2nd and 3rd-trimester mamas this is for you! Is your due date soon? This is for you!! 

I highly recommend getting an exercise ball! Not only is an exercise ball/birthing ball great for working out, but it can be used in labor. I also sat on it during the day while working on my computer.

15 Minute At-Home Prenatal Workout for the 3rd Trimester with an Exercise Ball

1. Sitting on the ball sway your hips from side to side 10 times

2. 10 hip circles to the right

3. 10 hip circles to the left

4. 10 figure 8 hip circles to the right

5. 10 figure 8 hip circles to the left

6. Standing and holding the ball twist to the left and right 10 times

7. 20 sumo squats

8. 5 left lifts each side

9. 15 leg lifts each side

10. Child’s pose stretch, swaying side to side and/or making small circles if it feels good

11. Supported cat-cow, circle right 5 times and then left 5 times

12. Child’s pose stretch

13. Supported warrior 2 on the right, bend and straighten if it feels good. Stretch over your front leg, opening up the ribs and then reverse warrior.

14. Repeat on left side

15. Sitting on the ball, 10 arm circles forward and then backward

16. Now bring your arms together in front of you and then back out to the sides 10 times

17. Then up and down 10 times 18. Side stretch to the left and then to the right 2 times 19. Finish by swaying hips side to side 20. Feel free to repeat any of the exercises or the whole video!

Also, watch 10 natural ways to induce labor that worked for me:

*** DISCLAIMER: I strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Stuart Brazell from any and all claims or causes of action, known or unknown, arising out of Stuart Brazell’s negligence.

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