Childbirth Education Classes

3rd Trimester 28th - 40th week

This Program is for Pregnant Couples in the third Trimester of Pregnancy, that is 28th to 40th week of Pregnancy. 

The third trimester of pregnancy can be physically and emotionally challenging. This is the time to Prepare for the Final day of Childbirth and Update your Manual of Parenthood before the baby arrives. 

This Program includes : Preparation for Labor and Childbirth in the lines of Fitness, Nutrition and Education. Preparation for the 4th Trimester. 

Fit for Birth Pregnancy Fitness Program for 3rd Trimester

With your due date just around the corner, exercise might be the last thing on your mind...but there’s actually plenty of great reasons to keep active during these last few months of pregnancy.

From better sleep to faster recovery times, recent studies suggest a modified exercise routine can have significant benefits for both mom and baby.

When exercising during a time of extreme bodily changes, it’s important to ensure you keep safety top of mind. This means keeping your doctor/midwife in the loop and paying close attention to your body’s signals. If you're feeling tired for hours after a workout or you feel more sore than usual, it could be time to start making adjustments.

Every woman’s experience is different and even the same woman can feel very different during each of her pregnancies. So, if you need motivation to get moving whilst pregnant.

Pregnancy Fitness Yoga

Here’s six important benefits to remember

  • Exercise helps prepare your body for childbirth.It’s doesn’t matter how quickly it’s over, labor is hard. It is no doubt one of the hardest things you’ll ever do. So, being in good physical condition before birth can pay dividends in a variety of ways. Keeping active leading up to delivery will improve your stamina so you can maintain good levels of focus and determination - two things you’ll need ample reserves of when bringing your baby into this world!
  • Exercise decreases discomfort. Many moms-to-be experience back and pelvic pain during pregnancy. Core-focused exercises like some of those found in pilates or yoga classes are great for improving overall posture and easing pain.
  • Exercise is a stress reliever. Your moods could be all over the place while you’re pregnant, and it’s common to experience anxiety and depression either when pregnant or postpartum. Adding just a little bit of exercise each day - even if it’s just a 15m walk around the block - will help pump those precious endorphins, thus keeping spirits high and stress levels down.
  • Exercise will strengthen you. Carrying a baby around all the time puts a fair amount of pressure on the body. You will likely discover muscles you never knew you had! Prepare for this by building strength in your arms and core. Exercises like bicep curls, lateral lifts and tricep extensions will help give you the extra strength you're going to need as a new they're great for toning up too!
  • Exercise helps fight fatigue. Feeling tired all the time in your third trimester is not unusual, and although it seems counter-intuitive, resting too much can actually make you feel even more lethargic.
  • Exercise promotes better sleep. The bigger your baby bump gets the more uncomfortable sleeping can become, not to mention all those visits to the toilet in the night! Working out regularly plays a big part in reducing restlessness and ensuring a good night’s sleep. After birth, the word ‘sleep’ is suddenly removed from the lives of many new moms, so it’s really important you're feeling healthy and well rested for when bubs arrives!

So there you have it...a few benefits to remember if you're heading into your third trimester and wondering what to do around exercise. Again, please keep your midwife and/or doctor informed on what you're doing, just to be sure you're both being kept as safe as possible.

There are so many exciting times ahead for you beautiful mama! It's going to be very busy...but please don't forget about the power of exercise once your baby arrives. Exercise will help you both physically and mentally and ensure you're the best version of yourself for you, your baby and your family.

You've got this!

Fit for Birth Pregnancy Fitness Program for 3rd Trimester

  • A thorough evaluation of your Pregnancy until now, your Physical Health and your lifestyle habits.
  • Regular Sessions conducted by me either in group or one to one basis. Every session is 45-60 minutes where you will perform exercises that are suitable for your week of Pregnancy, followed by breathing exercises, relaxation exercises, and bonding with your unborn baby.
  • The exercises that are taught and practiced are based on the principles of Physiotherapy, muscle and pelvic bone biomechanics, Yoga, Light upper body aerobics and meditation.
  • As you progress in Pregnancy, your exercises are also progressively effective. In the third trimester, we are aiming at preparing you for Labor of Love and Childbirth in the form of labor inducing exercises.
  • Women with special conditions such as Gestational Diabetes , Preeclampsia , Low placenta, high risk Pregnancy, Twin Pregnancy, etc; are usually suggested to take one to one sessions.

Preparation for the Session

  • Before an exercise session, it is recommended to consume protein rich foods or snacks; 30 minutes prior to it. Between the session, it is recommended to keep a bottle of water and sip between every few exercises. After the session, it is recommended to consume fruits and nuts before you get back to routine.
  • If you are taking up an online session : It is required to have a complete profile view on the camera. You can use your own bed mattress or yoga mat for all the place down exercises. Besides you, your camera, and your bottle of water, we won't need much. Later as Pregnancy Progresses, we do suggest you to invest into Ball (but only if you are keen to) and use other home equipments for further progression of exercises.
  • If you are taking up an offline session, you can come to our Center in Mulund or I can come to your home. Home Visits are done only in Mulund.
  • Home Visits are done only in Mulund for high risk pregnancies.

Frequency of the Sessions (This is only for the third trimester)

Thrice a week (Consecutively or with a gap of a day). Rest of the days : you are recommended to continue walking.

If you haven't exercised in the second trimester or had complications in Pregnancy, we start with twice a week and then progress to thrice a week.

All days of the week : For Moms beyond 36th week.

Diet Plan for Pregnant

Timings for Group Sessions

You can connect with me to know the current schedule for our offline and online sessions.

We have sessions on all days from morning 8:00 am to 10:30 pm with a range of group and individual virtual and offline sessions.

Please note

  • This Program is only attended by Mom-to-Be. For Partner Yoga sessions, you will be informed prior in advance.
  • There is no FREE trial session.
  • Exercises are started only after Doctors' Consent.
  • Frequency of the Sessions, Time of the Sessions, and How do we go ahead : is discussed based on a FREE Consult taken prior to joining.

This FREE Consult is done offline or virtually on zoom.

Please share your 1. Pregnancy Files, 2. Sonography Reports. 3. Blood Test Reports on my email.

We can then have a brief consult for details, queries and scheduling!

Baby & You Pregnancy Nutrition Program for 3rd Trimester

You are not eating for two, you are eating carefully for one!

A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you are Pregnant. Healthy eating keeps you feeling good and gives your baby the essential nutrients they need in the womb.

Creating a Prenatal meal plan can feel intimidating. Pregnant Women have unique nutritional needs ranging from increased energy intake, to preventing common deficiencies. Your diet is a bank account and good food choices are good investments. Prenatal Vitamins or Tablets are an insurance policy, but a good Diet is the foundation for good Health.

Here are 5 nutrition tips to keep in mind while making your own meal plan

Ensure adequate calcium intake

A woman’s body will prioritize the health of her baby, so during Pregnancy, calcium will be leached from the mother’s bones if there is not enough available for the baby. Down the road, this can lead to the development of osteoporosis. Pregnant women require 1000 mg of calcium per day to keep their bones healthy while also supporting their baby. Some of this will be provided by a good Calcium Tablet, but food must provide the rest.

Boost Iron Intake

Iron requirements during pregnancy are the highest they will be at any point during the life cycle. It can be hard to meet iron needs with diet alone, so low iron is of the most common concerns during Pregnancy. Pregnant women should get 27 mg of iron per day. Prenatal Vitamins provide plenty of iron, but a prenatal meal plan should also include this important mineral.

Optimize Omega 3s

Healthy Development of the brain and nervous system tissue requires adequate intake of the right kind of fats.

Emphasize Protein

Protein is essential for building new cells during Pregnancy. It also helps maintain stable blood sugar , which can reduce nausea caused by low blood sugar. Aim for a little more than the minimum recommended 0.4 grams per pound of body weight. Protein needs vary, so tune into your body and find the amount that suits you.

Include plenty of fibre

Constipation and other gastric complaints are common during Pregnancy so meeting fibre needs is particularly important during this time. Luckily, many of the foods high in calcium, iron, omega-3 and protein are also high in fibre. Your minimum requirement is 25 g fibre per day.

Meet Folic Acid

Meet Folic Acid Needs for preventing spinal defects.

Vitamin D

Ensure you are taking a Vitamin D supplement and consuming foods which are fortified.

Baby & You Pregnancy Nutrition Program for 3rd Trimester

  • A thorough evaluation of your Pregnancy, your lifestyle and eating habits.
  • A Consultation where I will explain and discuss with you various changes and recommendations for your Pregnancy. If there are any limitations, any gastric complaints or any weight gain or loss issues, or specific Pregnancy nutrition goals that can be addressed.
  • Education on nutrition and diet which prepares your body to support your baby and build your immune system, changes your lifestyle habits if needed and prepares you mentally and physically for the journey of a lifetime.
  • After the consultation, a detailed diet chart will be sent with various options for every meal and nutrient dense options for a healthy Pregnancy.
  • Once the consultation is done, one follow up is done.
  • The follow up is done on email or video call to discuss the changes.

Number of Consults

(28th - 30st week, 32nd - 34th week, 36th - 38th week)

Duration of Each Consult

30 minutes.

Mode of Consult

At The Clinic , At Your Home Visit , Virtually on Zoom

Please note : This Program is taken one to one with the Pregnant Couple or Pregnant Mom-To-Be (if Dad-To-Be is not available) 

This can be conducted on our virtual platform or we can meet each
other at my clinic.

Nutrition Courses in Mumbai

If you have any more queries, you can mail me on or message me on 9920357437

Follow me on

Thank You

Dr. Riddhi Chandarana Kataria (BPTh; LCCE; IBCLC; MSG(BPNI)) Physiotherapist, Lamaze Certified Childbirth Educator, Internationally Certified Lactation Consultant, Mother Support Group Counsellor

Founder of Little Beyond Birth...from Carrying to Caring!