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Last week, we introduced to you some really simple yet effective exercises to begin in early pregnancy that can help you feel better, strengthen your core early on so you are less likely to have diastasis recti, and overall prepare for a better birth!

This week, we are continuing these exercises for early pregnancy, with a few more for you to do!

exercises for early pregnancy


Squats are a great exercise to prepare for birth, lengthen and strengthen the legs, help strengthen the pelvic floor, and improve overall flexibility.

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With feet shoulder-width apart, squat deep, with your bottom out, like you would sit on a low chair. Repeat about 20 times or to your fitness level.

Bird Dog

Also called quadruped, the quadruped is a great asymmetrical body weight exercise to strengthen back and core stabilizing muscles. It helps support the spine with the added weight of pregnancy, creating great control over the body. Use for combating sciatica and reducing the risk of Diastasis Recti by strengthening the transversus abdominis.

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Start on all fours with hands directly under shoulders and knees directly under hips. Activate core muscles and glutes. Keeping back and hips level, raise arm and opposite leg straight out. Pause. Take your time, move slowly, keeping core tight, shoulders relaxed, and glutes activated. Slowly return to starting position and alternate sides.

Body Weight Hip Hinges

This is a functional daily movement that strengthens your core, back, hamstrings, and glutes. Practicing this allows mom the strength to bend over or pick up a child without injuring her back.

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Start standing up tall with feet hip-width apart. Keep feet straight ahead with knees slightly bent. Engage your core and activate your glutes. Stick your bottom way back from you as fat as you can, feeling tension in your hamstrings and glutes. Maintaining a neutral spine (making sure not to round your back), bend over directly at the waist engaging the posterior part of your body. Pause, slowly return to starting position and repeat.

Want to learn more exercises, stretches and about foam rolling during pregnancy?
Sign up for our Comprehensive Birth Class! 

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