Exercise During Pregnancy: Safe Movement for a Healthy Body and Baby
Moving your body during pregnancy is one of the kindest things you can do for yourself (and your baby). Gentle exercise helps with posture, reduces stress, keeps back pain away, and prepares your body for labor. Plus, it boosts circulation, energy, and your overall mood.
But here’s the thing: every body is different, and so is every pregnancy. What feels amazing for one mom might feel exhausting for another. The golden rule? Listen to your body, move gently, and choose exercises that make you feel good and supported. Even just 10 minutes a day on your yoga mat can make a big difference.
This time, let’s keep it simple and focus on what really matters in the last months of pregnancy – creating space, softening the hips, and preparing the pelvis for birth. Gentle yoga stretches and pelvic floor exercises are some of the best ways to ease tension, support your body, and help you feel more confident as the big day approaches
Gentle Yoga Poses to Open the Pelvis & Prepare for Birth
Your yoga mat can be the perfect safe space at home to move, stretch, and prepare for labor.
Here are some simple, calming poses:
1. Butterfly Pose (Baddha Konasana)
Sit with the soles of your feet together, knees falling wide. Breathe deeply and imagine your pelvis softening.
Flower Yoga Mat
2. Yoga Squat (Malasana)
Feet wider than hips, sink into a squat. Elbows rest lightly on your knees.
Great for opening hips and stretching the pelvic floor.
Enlightenment Yoga Mat
3. Cat-Cow Stretch
On all fours, arch your back (cat), then drop your belly and lift your chest (cow).
Relieves back pain and keeps the spine mobile.
Marble Yoga Mat
4. Rocking Pelvis on All Fours
On hands and knees, gently sway hips side to side.
Releases tension in the hips and lower back.
Japan Yoga Mat
Pelvic Floor Exercise Program (a.k.a. the invisible workout)
Our pelvic floor muscles work harder than ever during pregnancy. They support your bladder, uterus, and bowels, carry the growing weight of your baby, and play a huge role in labor and recovery. That’s why giving them a little extra love now can make a big difference later.
The best part? These exercises are quick, simple, and totally discreet. You can practice them on the sofa, in bed, or right on your yoga mat — nobody will ever know you’re doing them!
1. Slow Squeeze
Tighten your pelvic floor (like stopping a pee).
Hold 6–8 seconds, release 6–8 seconds.
Repeat 8–12 times.
2. Quick Squeeze
Squeeze tight for 1–2 seconds, then release.
Repeat 10 times in a row.
It’s not about perfection or long workouts. Even 10 minutes a day with gentle yoga and pelvic floor exercises can make a huge difference for your body and confidence as you prepare for birth.
Don’t aim for records – the goal is feeling good, strong, and supported.
