Pregnancy is such a beautiful season of life, but it can also feel uncomfortable, confusing, and physically demanding at times. Your body is changing, and there's a lot of advice out there that can make the process overwhelming.
So instead of overcomplicating things, here are 5 simple, effective exercises for (almost) every pregnant woman. These aren't about "staying fit" or bouncing back. They're about supporting your body through pregnancy, preparing for delivery, and making recovery smoother on the other side.
1. Unilateral Carry with March
Throughout pregnancy and motherhood, you end up using one side of your body a lot, holding your baby on one hip, carrying a car seat or diaper bag, and so on. This exercise builds core stability, strengthens one side at a time, and improves balance and control. It gets you ready to protect your back and hips from becoming irritated postpartum.
2. Hip CARs
Your hips go through a lot of changes during pregnancy and delivery. This exercise improves hip mobility, builds strength through a full range of motion, and improves body awareness and control. It's more than just stretching; you're teaching your body how to control movement, which can help prevent common aches and pains through pregnancy (back pain, pubic symphysis pain, hip pain, and more).
3. Resisted Chops
Your core isn't just about crunches, it also includes rotation and resisting movement. This exercise strengthens the deep core muscles and obliques, improves coordination between your upper and lower body, and supports your spine as your belly grows. It targets the muscles that help protect your back and assist your pelvic floor postpartum.
4. Deep Squat + Pelvic Floor Lengthening with Breath Work
It's important for your pelvic floor to relax and lengthen, arguably even more than it is to strengthen it while you're pregnant. This exercise focuses on coordinating breath with pelvic floor movement, hip mobility, and getting comfortable in positions that can help during labor and push prep. Think of it as prep work for pushing and delivery.
5. Sidelying Windmills
As your belly grows, your rib cage and upper back often become stiff and restricted. This exercise improves thoracic (upper back) mobility, opens up the rib cage, and reduces tension in the shoulders and neck.
The Bigger Picture
Pregnancy workouts shouldn't just be about staying active, they should be intentional. The more you take care of your body during pregnancy, the smoother your recovery tends to be. Staying strong and moving well also makes a huge difference in how you handle the physical demands of caring for a newborn.
Think about all the repetitive movements: getting down on the floor, carrying your baby, going up and down stairs, lifting them in and out of the crib. These add up quickly and can lead to aches and pains if your body isn't prepared. Focusing on strength and movement during pregnancy helps set you up for all of it, so you can feel more confident, capable, and supported going into postpartum.
If you're dealing with pain during pregnancy, want a safe and effective plan customized to you, or want to review birth prep, reach out. I'd love to help.