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Pregnancy presents many challenges on many levels and can have a profound effect on your body making you tired and giving you back and joint pain. Fitness is an essential part of a healthy pregnancy and by completing specific third trimester exercises, you can help alleviate many symptoms. Here are some excellent exercises for you to safely try at home:

Ankle rotation – sitting on a chair with back supported and your feet flat on the floor, simply raise your right foot and rotate your feet clockwise 10 times. Now repeat the same movement, but this time anti-clockwise. Repeat with your left foot.

This helps alleviate swollen ankles and gets your circulation going. It is ideal if your feet ache during the day as well as helping revive tired calf muscles.

Cat curl – Lying on all fours with your knees and hands on the floor and a straight back, inhale deeply. When you exhale, round your back gently and pull your tummy muscles up and in at the same time. Imagine you are a cat curling your spine up. Hold for a few seconds and release. Then arch your back gently. Repeat the sequence 10 times.

This is one of the best third trimester exercises to combat a stiff and aching back, and as an added bonus, it helps to tone your stomach as well.

Chair squats – This is a variation of a traditional squat. Stand with feet shoulder width apart facing the back of a chair. Place your hands on the top of the chair for support. Inhale and pull your stomach muscles in. Squeeze your pelvic muscles as well. Exhale and gently lower yourself down into a half squat position – that is half way between a seated and a standing position. Hold for a second and then gently bring yourself back up.

This strengthens your hips, thighs, buttocks and pelvic floor, making it an ideal exercise to tone your lower body in preparation for childbirth. If you find the squat movement difficult or uncomfortable, try only lowering yourself a few inches down.

Remember, third trimester exercises are designed to be simple and non exertive. Always contact your physician before starting any fitness program.

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Tags: exercise, exercise and pregnancy, General Health, Pregnancy