By now there is no doubt in my mind that you are able to show off a beautiful baby belly. I’m also certain you are feeling the effects of your changing body – inside and out. I hope you are able to keep moving, as all of the modification videos in this kit will work wonders in helping you do so. Here it is extremely important to continue respecting the belly, how your body feels, and any restrictions/guidelines your MD has provided you with. You might be tired, have swollen feet, endure low back pain – but if you feel up to working out or taking a walk, DO IT! Often being sedentary makes this worse even though it wouldn’t seem that way. On the same token, absolutely rest and relax when you need to.

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The third trimester is where we notice the physical changes the most. Baby is growing exponentially, pushing your organs and spine out of the way. This will have a dramatic effect on the way you walk, talk, breath, poop, and exercise! Changing your positions, range of motion, resistance levels, duration, support are all part of this journey so don’t be ashamed. You should be proud you are continuing to be active! THAT’S HUGE! High five mama. This trimester is where you will also recognize pelvic or hip (even sacroiliac or “SI”) issues the most. The pelvic floor is certainly under duress as baby is bearing down on it, so try to avoid anything that increases said stress. Jumping, running, higher impact things like that are almost always not recommended – but speak with your physician or physical therapist if you have questions. You can always reach out to me as well. Continuing the diaphragmatic breathing exercises throughout your day and your exercise routines will be so beneficial during this trimester and into the postpartum period (“fourth trimester”). Modify every single part of your workout if you need to – otherwise the routines in this kit were filmed and created while I was in my third trimester. So, hopefully that gives you not only hope but it leads by example! Something I strongly recommend is setting yourself up with a pelvic floor physical therapist for after your birth. This is so lacking in healthcare today and it is SO important to help you get your body back on track. I know women who had children 5-10 years ago that still have issues with their pelvic floor and diastasis that are directly related to childbirth. Much of it is because they did not seek help as soon as they should/could have. Start pelvic floor and post-baby rehabilitation as soon as you are able. That and check out my postpartum kit for help!

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I’m so proud of you mama. Your pregnancy journey may be almost over, but your New-Mama journey is only just about to begin!

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Take Aways:

1. Respect the belly, respect your body in both your daily activities and exercise

2. Modifications are necessary from positioning, intensity, level of resistance, frequency of training, duration of training, range of motion, even limiting single leg exercise (especially if you have pelvic/hip instability or pain)

3. Stay as active as comfortably possible, but also soak up the rest and relaxation when you need it

4. Diaphragmatic breathing is your best friend whether you are exercising or not

5. Pelvic health is important. Consider it now and plan for the postpartum period