Build Up To Birth Guide
Explore these foundational exercises that set the groundwork for a stronger, more supported pregnancy and a smoother birth.
Targeting common areas of tension and strain, these movements are strategically designed to build strength and support precisely where your pregnant body needs it throughout the various stages of pregnancy. Empower yourself with these exercises to support your well-being during this transformative journey.
Start with this quick Prenatal Alignment Tutorial
Pregnancy brings its own set of postural shifts and by taking a few minutes to tune in, we aim to deepen our awareness. In this quick check-in, we're diving into practical tips to help you find your sweet spot, stacking and aligning for ultimate comfort. It's all about easing the pressure on those muscles and joints, laying the foundation for a cozy and comfortable ride through pregnancy.
prenatal foundational movements
Consider these movements as your gateway into prenatal exercise, tailored to each trimester's unique needs. While designed to be particularly beneficial during specific stages, collectively they form a well-rounded movement practice suitable for supporting your pregnant body at any point.
CONNECT: MErmaid lift
spinAL mobility, pelvic floor & glute support
Let's release tension in your hips and spine with this feel-good movement, creating a double win by activating your core and pelvic floor muscles. It's a two-for-one deal to keep you moving with ease and support.
CONNECT: HINGING LUNGE
core, hip & pelvic FLoor strength
Balance work is like a secret training session for your core and pelvic floor muscles, coaching them to instinctively offer the support your body needs. A fantastic way to feel strong and uplifted during pregnancy.
build: broken clam
hip mobility & stability
Revive those stiff hip joints and awaken powerful stabilizing muscles around your pelvis. This exercise is all about giving your body the essential support it craves as your body expands and grows.
BUILD: hip list/tree pose
Hip stability & core strength
Let's build some solid support for your lower back and pelvic floor muscles, promoting better alignment and easing up on any discomfort or strain. Because when your foundation is strong, the journey becomes a whole lot smoother.
balance: Pelvic rocking
pelvic floor & hip mobility
Time to give those lower back and hip muscles a little love! This move focuses on lengthening and releasing any tension, especially in those pelvic floor muscles that need softening in anticipation of your big day.
balance: seated cat/cow
lower back & hip mobility
Give those lower back muscles and pelvic joints some freedom to move! This movement helps loosen up the tight and restricted areas, creating a smoother path for your little one to move down and through the pelvis during labor.
