Reference · Exercise
Pregnancy-safe movement.
Evidence-anchored pregnancy exercise guidance — what to do, what to modify, and when. Sources: ACOG, NHS, RCOG, Cochrane, Evidence-Based Birth.
Loading Pregnancy Power Hour...
Reference · Exercise
Evidence-anchored pregnancy exercise guidance — what to do, what to modify, and when. Sources: ACOG, NHS, RCOG, Cochrane, Evidence-Based Birth.
25 exercises
Bird Dogs offer a gentle, evidence-based approach to nurturing core and spinal stability, making them a supportive exercise throughout all trimesters of pregnancy.
The Butterfly Stretch is a gentle hip and inner-thigh opener that can support comfort and flexibility throughout pregnancy with thoughtful modifications.
Cat-Cow is a gentle, low-intensity movement that supports spinal mobility and can help ease common back discomfort throughout all three trimesters of pregnancy, adapting as your body changes.
Dancing during pregnancy offers a joyful, adaptable way to maintain cardiovascular health and mood, with gentle modifications ensuring safety as your body changes.
Continuing deadlifts during pregnancy is often possible with mindful adjustments to form, load, and stance, prioritizing core stability and listening to your body's evolving needs.
Diaphragmatic breathing is a foundational, gentle practice that supports your nervous system, enhances core connection, and prepares your body for labor throughout all trimesters of pregnancy.
The Figure-Four stretch offers gentle, evidence-based relief for glute and piriformis tension, adapting thoughtfully to support your body's evolving needs throughout pregnancy.
Glute bridges offer a gentle yet effective way to build posterior chain strength and support pelvic floor coordination, adaptable for comfort throughout your entire pregnancy.
Happy Baby Pose offers a unique, gentle stretch for the inner thighs and a profound opportunity for pelvic floor release, making it a valuable, adaptable pose for supporting comfort and mobility throughout your pregnancy.
High-impact aerobics can be a valuable part of your early pregnancy fitness, focusing on maintaining cardiovascular health while adapting to your body's evolving needs, with careful modifications as your pregnancy progresses.
Hip circles offer a gentle, adaptable way to support pelvic comfort and mobility, providing valuable preparation for birth and easing common pregnancy sensations throughout all trimesters.
Engaging your pelvic floor through Kegel exercises can support comfort and prepare your body for birth, offering gentle strength and awareness throughout pregnancy.
Lunges are a valuable exercise for building single-leg strength and stability during pregnancy, requiring mindful adjustments as your body's center of gravity shifts.
Meditation offers a gentle, evidence-based approach to support your nervous system and cultivate calm, adapting to your body's changes throughout pregnancy.
The overhead press can be a valuable exercise throughout pregnancy for maintaining upper body strength and posture, with mindful adjustments to support your changing body and core stability.
Pelvic tilts are a gentle, low-impact exercise that can provide significant lower back relief and support core activation, making them a valuable movement throughout all trimesters of pregnancy.
Planks during pregnancy are a valuable way to maintain core stability, but thoughtful modifications, particularly incline variations, are essential as your body adapts through each trimester.
Prenatal yoga offers gentle flexibility and strength, but the hormone relaxin means mindful, non-forceful stretching is key to safely support your changing body throughout pregnancy.
Rows during pregnancy offer a valuable way to strengthen your upper back and shoulders, helping to counter postural shifts and support your body for holding and feeding your baby.
Continuing to run during pregnancy is often possible for those who ran before, with careful attention to body signals and trimester-specific adjustments to support pelvic floor health.
Squats can be a valuable exercise throughout your pregnancy, supporting lower-body strength and pelvic mobility, with mindful adjustments as your body shifts.
Stationary cycling offers a gentle, low-impact cardio option throughout pregnancy, minimizing balance concerns while supporting cardiovascular health and allowing for easy adjustments as your body changes.
Swimming offers a gentle, full-body workout throughout pregnancy, utilizing water's buoyancy to support joints and help maintain a comfortable body temperature.
Walking is a gentle, accessible, and evidence-backed way to support your body and well-being throughout all trimesters of pregnancy, adapting easily to your changing comfort levels.
Water aerobics offers a uniquely supportive environment for low-impact cardio throughout pregnancy, providing relief from swelling and back pain, especially in later trimesters.
This is general wellness information, not medical advice. For personalized guidance, talk with your obstetric provider.