Many pregnant women come to my site searching for advice on exercise in the last month of pregnancy. I have written about my experience working out in my last month of pregnancy, however, I delivered Emma at exactly 37 weeks, so I did not truly go through what most pregnant women refer to as exercise in the last month of pregnancy.
So, to get a better idea of how to workout in the last few weeks of the third trimester, I met up with fellow personal trainer and 9 month pregnant fit mom, Erin Brooks. Erin is only a couple of weeks away from her due date, and she has maintained a fit pregnancy through the third trimester and plans to work on until D-day.
Here is a video clip of a few great weight training moves you can try — even in the last month of pregnancy!
The first squat and arm move will stimulate your butt, hamstrings, quads, and arm muscles. It can help prepare your for a strong labor and delivery. Be sure that your knees do not go in front of your toes on the squat, and continue breathing in through your nose and out through your mouth. Use 10 or 15 pound free weights.
For the ten to one’s, use 5 pound weights. 1. Bring your arms straight out from your side, parallel to the ground, then slowly down. 2. Bring your arms straight out in front of you, parallel to the ground, then slowly down. 3. Raise your arms above your head touching the weights in the middle, then slowly down. Do one set of each variation 10 times. Continue additional sets with nine reps, then eight, etc., down to one.
Before I met up with Erin for the workout this weekend, she had already run 5 miles with a gym client of hers. Again — she is only 2 weeks away from her due date! Here is a quick circuit that she did while we were at her gym. Complete with pull-ups, medicine ball burpees, and medicine ball throws. And all this was in the last month of her pregnancy. If Erin can do this at 9 months pregnant, the rest of us certainly do not have any excuses!
Again, it is possible to maintain your pre-pregnancy level of fitness and an intense exercise program in the last month of pregnancy. Continuing a workout program will help with labor and delivery, and will significantly speed up your recovery time. I was walking my dog within 2 days of delivery, and back to running within 2 weeks. This is not the “norm”, but it is possible if you stay fit. Remember to consult with your physician before starting or maintaining an exercise program during pregnancy.