You can definitely feel it: Your baby is getting heavier, your center of gravity is shifting forward, and suddenly there is a twinge in your lower back. Welcome to week 27 of pregnancy – the beginning of the third trimester! You may be wondering if exercise is even worthwhile or if you should just put your feet up. The good news: Targeted movement is now more important than ever – if you know which exercises are truly safe.

In this article, I will show you how to stay fit with gentle yet effective exercises, alleviate typical complaints, and lovingly prepare your body for childbirth. Let’s find out together what your body needs right now!

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Why Fitness in the Third Trimester is So Valuable

Many pregnant women become more cautious in the last trimester – understandably, as your body is changing rapidly. However, targeted training offers enormous benefits right now: It strengthens your muscles exactly where they are under the most strain, relieves back pain, and prepares you mentally and physically for childbirth.

Studies show that pregnant women who remain active up to delivery often experience shorter labor phases and recover more quickly. Your pelvic floor, back, and leg muscles will thank you – today and after childbirth.

The Key Benefits at a Glance

  • Less back pain: Targeted back exercises correct postures.
  • Strong pelvic floor: Reduces the risk of incontinence during and after pregnancy.
  • Better birth preparation: Trained muscles support the phases of labor.
  • Optimal baby position: Movement helps the baby to position itself correctly.
  • More energy: Moderate exercise combats fatigue and lifts your mood.
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The 7 Safest Exercises for Week 27 and Beyond

Now it gets practical! These exercises are specially adapted for the third trimester, taking into account your growing belly, shifting center of gravity, and the loosening of your ligaments due to the hormone relaxin. Important: Always listen to your body – if something feels uncomfortable, modify the exercise or skip it.

1. Bodyweight Lat Pulldown on Knees

This exercise strengthens your upper back and helps you maintain an upright posture – essential when your belly pulls you forward. Kneel on a soft mat, support yourself with one hand, and with the other hand pull a resistance band or light weight down as if you are retrieving something from a high shelf. Keep your back straight and feel your shoulder blades squeeze together.

Repetitions: 10–12 per side, 2–3 sets.

2. Cat-Cow Pose on All Fours

The classic for pregnant women – and for good reason! In the all-fours position, while exhaling, round your back like a cat; while inhaling, gently arch your back. This flowing movement mobilizes your spine, relieves lower back pressure, and gives your baby more room.

Repetitions: 8–10 slow repetitions.

3. Puppy Pose (Side Rotation on All Fours)

Stay in the all-fours position and gently turn your head to the side, as if you are trying to look at your hip – your upper body follows the movement. This exercise stretches the lateral abdominal muscles and relieves tension. Alternate sides.

Repetitions: 6–8 per side.

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4. Pelvic Floor Exercises in Sitting

Sit upright on a chair or exercise ball. Imagine you are pulling your pelvic floor up like an elevator – without tensing your buttock or abdominal muscles. Maintain the tension for 5 seconds, then consciously relax. This exercise is golden for childbirth and afterwards: It strengthens the muscles that must withstand pressure and can prevent stress incontinence.

Repetitions: 10–15 repetitions, 2–3 times daily.

5. Side Leg Lifts While Lying Down

Lie on your left side, supporting your head with your hand. Slowly raise your right leg and lower it back down – without momentum! This exercise strengthens your hip muscles and stabilizes your pelvis. After 10–12 repetitions, switch sides.

Tip: Place a pillow between your knees for added comfort.

6. Wall Push-Ups

Stand about a meter away from a wall, place your hands at shoulder height on the wall, and bend your arms until your forehead almost touches the wall. Push yourself back. This gentle variation trains your chest, shoulders, and arms – without pressure on the belly.

Repetitions: 10–15, 2 sets.

7. Pilates Breathing with Pelvic Tipping

Lie on your back (only briefly, max 5 minutes!) or sit upright. Breathe deeply into your belly, and as you exhale, tilt your pelvis slightly backward as if you are pressing your lower back into the mat. This exercise blends breathing with pelvic floor control – perfect for birth preparation.

Repetitions: 8–10 breathing cycles.

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What You Should Particularly Pay Attention To Now

In the third trimester, a few additional safety rules apply. Your body produces the hormone relaxin, which loosens your ligaments – making you more susceptible to injuries. At the same time, your center of gravity shifts, which affects your balance.

The Most Important Safety Tips

  • Avoid lying on your back: From now on, do not lie flat on your back for longer than 5 minutes – the weight of the baby can compress the vena cava.
  • No jumping or sudden movements: Your ligaments are very stretchy now.
  • Stay hydrated: At least 2–3 liters of water daily, especially when exercising.
  • Be aware of warning signals: Dizziness, shortness of breath, pain, or bleeding? Stop immediately and seek medical advice.
  • Warm up: 5 minutes of gentle walking or joint circles before training.
  • Cool down: End each session with gentle stretching.

Your midwife or gynecologist knows your individual situation best – don’t hesitate to ask if you have any uncertainties. What is perfect for one pregnant woman may not be suitable for another.

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Your Training Plan for the Week

How often should you exercise? In the third trimester, 3–4 short sessions per week, each lasting 20–30 minutes, are ideal. Quality is more important than quantity! Here’s a sample plan that you can adjust to your needs:

  • Monday: Back & pelvic floor (Exercises 1, 2, 3, 4) – 25 minutes
  • Wednesday: Full-body gentle (Exercises 2, 5, 6, 7) – 20 minutes
  • Friday: Pilates & mobility (Exercises 2, 3, 4, 7) – 25 minutes
  • Sunday: Walk or swim – 30 minutes

Additionally: Integrate pelvic floor exercises daily into your routine – while brushing your teeth, in the car at a traffic light, or while watching TV.

Frequently Asked Questions About Fitness in Week 27

Can I still go jogging?
If you jogged regularly before pregnancy and feel good, you can continue to jog lightly – but reduce speed and distance. Many pregnant women switch to walking at this point, which is gentler on the joints.

Is yoga safe in the third trimester?
Yes, specialized prenatal yoga is ideal! However, avoid deep backbends, twists, and inversions. A certified prenatal yoga course is perfect.

What if I didn't exercise before my pregnancy?
Start gently with exercises 2, 3, and 4 – they are also suitable for beginners. Begin with a few repetitions and increase slowly.

How do I know if I am overdoing it?
You should still be able to talk during exercise (talk test). Severe fatigue, dizziness, or pain are warning signals – then take a break.

Can exercise trigger premature labor?
With an uncomplicated pregnancy, moderate exercise is safe and does not trigger labor. If you have a high-risk pregnancy, please consult your doctor first.

Your Body, Your Rules – With Love and Mindfulness

Week 27 is a special milestone: You are entering the last trimester with a strong, capable body that can accomplish amazing things. Fitness during pregnancy is not about performance – it’s about feeling good, alleviating discomfort, and building a connection with your body.

Every exercise you do is a gift to yourself and your baby. You are not only strengthening your muscles but also building your confidence in childbirth. Be proud of what your body has already achieved – and that you are doing something good for it through mindful movement.

Listen to your inner voice, adapt the exercises to your needs, and enjoy this special time. You are doing great! 👶✨

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