Pregnancy exercise | 3 ab exercises you can do during your third trimester

Don't give up on your exercise routine now. It is still beneficial to work your core muscles.

“You may feel that your abs have left the building, but they’re there and it will still be beneficial to work your core up until the birth,” says wellness expert Lisa Raleigh.

ALSO SEE: 9 pregnancy exercise myths busted

Keep an eye on your posture throughout the day and during exercise, being careful not to push your hips forward and sway through your lower back.

These moves are great for strengthening your core during the third trimester:

Sets and reps for each exercise:

  • Beginner: 2 sets of 6-8 reps
  • Intermediate: 3 sets of 10-12 reps
  • Advanced: 3 sets of 16-20 reps

Modified side plank

  • Lie on your side with your knees bent to 90 degrees and your body propped up on your elbow.
  • Pull your belly button in towards your spine and raise your hips to form a straight line from knees to shoulders. Breathing deeply, hold this position for as long as you can, then repeat on the other side for one set.

Pregnancy exercise - ab exercises - modified side plank

Double heel taps

  • Start on your back, propping yourself up on your elbows and using pillows to support your back as needed. Bend your knees up until they are at 90 degrees to the ground, with your feet flexed.
  • Keeping your belly button pulled in towards your spine and your knees bent, slowly lower your heels down to the ground, keeping your feet flexed. Slowly return back up to your starting position.

Pregnancy exericse - ab exercises - double heel taps

Standing pelvic tilt

  • Stand with your feet behind a sturdy chair and slightly bend from your hips. With your hands on the back of the chair and elbows straight, push your hips backwards and relax your ab muscles, letting your stomach expand.
  • Bend your knees slightly and slowly pull your hips forward, pulling in your stomach and squeezing your glutes.

Pregnancy exercises - ab exercises - standing pelvic tilt


Pregnancy exercise | 3 ab exercises you can do during your first trimester

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  • Photography: Hema Patel
  • Model: Candice Blignaut
  • Hair and make-up: Maria de Vos from One League, Using Evo products
  • Clothing: Lorna Jane
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