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Pregnancy exercise plan – 9th month

You are nearly there, you will have your little baby in your arms before you know it! Sleep may not be great but try to rest up as much as possible before your little one arrives.

Things are getting very real; your home is probably full of nappies, muslins and all the other (more bulky!) baby bits and your bump is probably getting in the way of a lot of activities. Don’t let this stop you from staying active (unless you have been advised not to by your consultant) but do bear in mind that you will probably need to modify most exercises to ensure they are safe for you and your baby. And don’t forget you still need to avoid being on your back for any extended periods of time.

This is a great full body workout for when you are in your third trimester. All you need to do this pregnancy workout is your stopwatch app, alternatively you can skip the faff and do it directly through the No Sweat Mama App.

Do each exercise for 45 seconds followed by a 15 second rest, once you have finished the first set, repeat it a further 3 times.


Skaters

How to

  1. Stand with your feet hip-width apart and keep your back straight.
  2. Step your left foot behind you and to the right, bending your right knee and pushing your hips back as if you’re sitting in a chair. Keep your left leg straight and your toes pointed forward.
  3. Return to the starting position and repeat on the left side.
Pregnant lady doing Skaters to keep fit during pregnancy

Why this exercise?

One benefit of including skaters in your pregnancy friendly workouts is they can reduce the risk of swelling in your legs and ankles by improving your circulation.

Remember!

Listen to your body, these can be done more slowly when you have less energy or faster with more of a bounce when you are feeling energetic.


Wall press ups

How to

  1. Stand facing the wall, about arm’s length away. Your feet should be hip-width apart, and your toes pointing forward.
  2. Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart. Your fingers should be pointing up.
  3. Inhale, engage your core muscles, and bend your elbows and lower your chest toward the wall while keeping your body in a straight line.
  4. Exhale as you push away from the wall, extending your arms to return to the starting position.
Pregnant lady doing Wall press ups to keep fit during pregnancy

Why this exercise?

Wall press-ups primarily target your chest, shoulders, and arms but without applying to much pressure to your core like a press up does. As your pregnancy progresses, maintaining upper body strength can help with everyday activities and reduce strain.

Remember!

If you see your tummy doming, stop what you are doing and step closer to the wall and try again.

Want to make it harder?

If its too easy, make it harder by moving further away from the wall.


Standing crunches

How to

  1. Place your hands lightly behind your head, with your elbows pointing outwards.
  2. Lift your right knee while simultaneously bringing your right elbow towards it, aiming to touch or come close to it.
  3. As you do this, keep your chest lifted, and avoid rounding your back.
  4. Lower your right foot back to the ground and switch to your left knee and left elbow.
  5. Perform the exercise in a slow and controlled manner to avoid jerky movements.
Pregnant lady doing Standing crunches to keep fit during pregnancy

Why this exercise?

Pregnancy places extra strain on your abdominal muscles and back. Towards the end of pregnancy, normal crunches can be too much for your abs but standing crunches help maintain your core muscles, which can alleviate back pain and improve posture right through the third trimester.


Wall sits

How to

  1. Stand with your back against the wall, feet hip-width apart, and about 1-2 feet away from the wall. Your feet should be slightly in front of your knees.
  2. Slowly slide your back down the wall while bending your knees. Aim for your thighs to be parallel to the floor, and your knees should be directly above your ankles.
  3. Push through your heels and use your leg muscles to return to a standing position.
Pregnant lady doing Wall sits to keep fit during pregnancy

Why this exercise?

Wall sits help strengthen the quadriceps, hamstrings, and calf muscles, which can help with the physical demands of pregnancy, including carrying the extra weight of the baby.

Remember!

Maintain a neutral spine and engage your core muscles to support your lower back.

Want to make it harder?

You can enhance this exercise by incorporating kegels at the same time.


Pelvic tilts in box

How to

  1. Get into box position on your hands and knees with your shoulders directly above your hands and your spine in a neutral position.
  2. Inhale deeply and as you exhale, gently tilt your pelvis downwards, Imagine you’re trying to flatten your lower back. This movement should feel like you’re rocking your pelvis forward.
  3. Hold the tilted position for a few seconds. You should feel a gentle stretch in your lower back. Then, release and return to the starting position.
Pregnant lady doing Pelvic tilts in box to keep fit during pregnancy

Kegels

How to

  1. The first step is to identify your pelvic floor muscles. The easiest way to do this is imagine you are stopping the flow of urine midstream. The muscles you use to do this are your pelvic floor muscles.
  2. To do a kegel, contract your pelvic floor muscles. You should feel a lifting sensation in your pelvic area.
  3. Hold the contraction for about 5 seconds (or as long as you can comfortably) and then release. Rest for about 5 seconds between contractions.
  4. Aim to do 10 kegels, 3 times a day if you are pregnant. The best way to remember is to link it to a habit you are already doing e.g., once after you workout, then when you brush your teeth morning and evening.

Why this exercise?

Pregnancy can weaken the pelvic floor muscles due to the added pressure from the growing uterus. Kegels can help strengthen these muscles, providing support to your pelvic organs and reducing the risk of complications like urinary incontinence and pelvic organ prolapse.

Remember!

Prevention is better than cure so even if you are not struggling with incontinence so far in your pregnancy, it is still super important that you do your Kegels because they will prevent problems further down your pregnancy or after you give birth.

Want to make it harder?

Add pre-tension by putting something between your knees (can be literally anything, a pair of socks or a rolled up towel work well) and squeeze your knees together. Then engage your core by making a ‘sssss’ sound. Now hold this slight tension for the duration of the exercise.


One thing to note

As you embark on the final stretch of your pregnancy journey, it’s completely natural for the fatigue to set in and motivation to wane. The idea of a workout might seem too much, but here’s a gentle reminder: staying active is just as important as ever.

Even when a simple walk around the block can feel like a marathon, remember that every step counts! Your body is doing incredible work, and keeping it moving has benefits beyond measure. Aim for at least 150 minutes of gentle activity per week, whether it’s a leisurely stroll, pregnancy yoga, or a home workout. The key is to listen to your body and tailor your routine to what feels right for you.

The next trimester – the fourth trimester

After giving birth, and only once you feel ready, you do some breathing exercises and core exercises to re-engage your core to prepare you body for life with an growing baby. But as always listen to your body; it has been through a remarkable journey.

Related articles

Pregnancy and nutrition guidelines
What is a kegel and how to do them
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