Physical therapists and trainers suggest specific movements to build strength and balance, helping pregnant women alleviate common physical discomforts throughout each trimester.

Pregnancy often brings physical discomforts such as sciatica, leg cramps, and pelvic pain as the body shifts to accommodate a growing fetus. Physical therapist Krystle Howald and other experts suggest that building strength and balance through targeted exercises can prevent or reduce these aches. These movements can be integrated into a regular fitness routine to support the body throughout all three trimesters.

Targeting Hip and Postural Stability

To address the 'waddle' walk caused by shifting weight and loosening ligaments, experts recommend side-to-side exercises like banded walks to maintain lateral hip control. Other effective movements for stabilizing hips include side-lying leg lifts, lateral lunges, and glute bridges. Strengthening postural muscles—including the neck, back, core, and legs—helps maintain alignment and protects against back pain and leg cramps.

Core and Pelvic Floor Support

Working the deep core, or transverse abdominis, helps hold internal organs in place and keeps the body upright. This practice also supports the pelvic floor, which is essential for managing issues like urinary leakage and hemorrhoids. In the third trimester, the focus shifts toward movements that stretch the pelvic floor to prepare for delivery, such as diaphragmatic breathing, child's pose, and cat-cow.

Safety Guidelines

Pregnant women are encouraged to aim for 150 minutes of moderate-intensity physical activity per week, as recommended by the Centers for Disease Control and Prevention. Experts advise stopping exercise immediately if experiencing dizziness, chest pain, or shortness of breath. It is recommended to perform two sets of these exercises three times a week.