Prenatal Fitness Training: Safe, Strong, and No-Nonsense

Let's bust some common pregnancy myths. Will weights weaken your pelvic floor? No. Should you be eating for two? Definitely not. Research shows that safe, guided exercise is highly beneficial for both you and your baby.

Preparing for labor involves more than just waiting. These five stretches are designed to help open the different levels of your pelvis. We work on the pelvic inlet, mid-pelvis, and outlet to help prepare your body for a smoother labor and delivery.

Many of my pregnant clients experience SI joint pain. This one movement, a knee-elevated cat-camel with a side tilt, has been a game-changer. It helps release the SI joint and supports pelvic movement, providing visible pain reduction.

You don't have to live with pelvic pain during pregnancy. It's often caused by muscle imbalances. By strengthening the muscles around the pelvis, like the glutes and quads, we can stabilize the area and work towards a pain-free pregnancy.

Want to help your baby engage and move down into the pelvis? Try inversions. This modified version, the Dolphin pose, helps release the uterine ligaments and creates space for the baby to move into an optimal position for birth.

This is my favorite birth prep stretch to open the outlet of the pelvis: the RDL with internal rotation. It's a fantastic movement that allows the sit bones to move apart, creating the space needed for your baby to make their way out.

This is the one movement that helped me stay connected to my deep core as my belly grew. It's simple breathwork. This is the foundation for staying strong during pregnancy and is also the first step to rehabbing your core after delivery.

How heavy can you lift when you're pregnant? It's not about the number on the dumbbell. It's about how your core and pelvic floor feel. I teach you to be mindful of your body, manage pressure, and modify as you progress to keep lifting safely.

I wish more expecting mamas knew that strength training during pregnancy is beneficial for both them and their baby. It helps keep aches and pains away, allows for healthy weight gain, and even research suggests it can decrease the chances of chronic diseases in your baby.