You’re in the Third Trimester and Feeling It—Here Are 5 Ways to Physically Prepare for Birth Now

You're in the third trimester, and your body knows it.
The waddling is real.
Your hips ache when you roll over.
You’re out of breath doing the most normal things.

And while part of you is so ready to meet your baby, the other part might be wondering:
How am I supposed to physically handle labor when I feel this exhausted just loading the dishwasher?

You are not alone—and you’re not behind.
These last few weeks are about enjoying the last moments with just you and your baby - not about adding more to your already overflowing plate. They’re about finding simple, supportive ways to care for your body as it prepares for one of the most powerful things it will ever do.

You don’t need a complicated workout routine. You don’t need a perfectly structured schedule. You just need a few steady, doable practices that fit into your real life. Here are five of them that I did during my pregnancy that made a world of difference!

1. Stack Movement Into Your Day

The best kind of birth prep is the kind that doesn’t require carving out extra time or energy. If you can weave small movements into your daily rhythm, you’ll be supporting your body without adding another task to your list.

▪Sit on a birth ball while folding laundry or checking emails

▪Stretch your hips while brushing your teeth

▪Do a few squats while you wait for your coffee to brew

▪Add a short walk at the end of your lunch break

You’re already moving through your day. These tiny tweaks turn everyday tasks into physical preparation—for both labor and recovery.

Schedule a FREE call to create a plan that fits into your already busy schedule instead of adding to it!

2. Make Hip Mobility Part of Your Daily Rhythm

The third trimester often comes with tight hips, low back pain, and pelvic pressure. Keeping the pelvis mobile helps relieve discomfort now and makes more room for baby to move into a good position for birth.

▪Hip circles on a birth ball for 3–5 minutes each day

▪5–10 slow squats, holding on to a chair or counter for support

▪Gentle Cat-Cow stretches during your bedtime routine

These movements don’t just help with flexibility—they help your baby move into position and prepare your body for labor.

Want more ideas? Check out: Daily Movement Practices for a Healthier Pregnancy Journey

3. Get Outside and Walk (Even Just a Little)

Walking is a full-body movement that encourages your baby’s descent, supports alignment, and boosts circulation. It also helps you connect with your body and regulate your nervous system.

▪Take a short walk (10–15 minutes) a few days a week

▪Keep your shoulders back, spine long, and jaw relaxed

▪Use your walk as a time to clear your head or listen to something encouraging

Even short walks add up, and they can be one of the easiest ways to stay active during the final stretch of pregnancy.

4. Balance Your Body

Body balancing helps release tight muscles and ligaments so baby has space to get into a head-down, well-aligned position—which can make labor smoother and more efficient. Adding gentle bodywork like massage, chiropractic care, or myofascial release can also relieve discomfort and improve alignment.

▪Side-Lying Release on each side for 3–5 minutes (use pillows for support)

▪ Forward-Leaning Inversion once a day for 30 seconds (if it feels comfortable)

▪Explore bodywork: See a Webster-certified chiropractor, prenatal massage therapist, or other birth-focused bodyworker for hands-on support

These gentle practices make more space for baby while easing pressure and helping you move with less tension.

5. Practice Breathing Now—Not Just During Labor

Your breath is your most available tool during birth. It calms your nervous system, supports your pelvic floor, and brings you back to center when things feel intense. Practicing now makes it feel natural when labor begins.

▪ Inhale through your nose for 4 counts, exhale through your mouth for 6

▪Pair it with a breath prayer like:

Inhale: “Lord, fill me with peace.”

Exhale: “I know you are with me.”

For more on this, read: Why You Should Practice Breathwork During Pregnancy

Consistent Over Perfect

You don’t need to do everything perfectly to be physically prepared for birth.
You don’t need another checklist.
You just need steady, intentional movement that honors what your body is already doing beautifully.

Let this final stretch be less about pressure and more about presence—about moving with purpose, tuning in to what you need, and trusting that your body was made for this.

Want More Simple, Real-Life Support?

Your birth will be here before you know it!! Click here to schedule a FREE clarity call to get clarity on how you can step into that day

You were made for this, mama. And I’m cheering you on every breath and step of the way. 💛