5 Easy Exercises to do Everyday When You’re Expecting

There’s a lot to prepare when you’re expecting. Sleep sacks, bassinets, and pediatricians may all be on your mind for your new baby. You may even be conducting Instagram polls for recommendations to get prepared for your new baby’s arrival.

But, please don’t forget the one factor moms tell me they wish they would have prepared more leading up to delivery…

Their Pelvic Floor!

As a pelvic health specialist I often see mothers post birth to help with safe and proper recovery. My patients all tell me they wish they would have done more to prepare their pelvic floor for birth.

Preparation for your pelvic floor supports:

  • opening of the birth canal
  • reduced incontinence after birth
  • can offer you a smoother recovery/healing

More importantly, you may want to understand your bodies great changes and challenges with pregnancy and birth.

things you'll know after pelvic floor pt

So I’ve put together 5 exercises to do everyday to ensure your pelvic floor is ready for birth.

*All exercises are from my course Your Best Birth, a holistic approach to strengthen and coordinate your pelvic floor for a great birth experience.

  1.  Diaphragmatic Breathing (Blossom Breathing): Place one hand on your chest and one hand below your belly button, cradling your bump if present. Close your eyes and inhale through your nose allowing the abdomen to expand, and pelvic floor to open and drop. Exhale deeply while tissues come back to where they started. Continue for 5 minutes.
  2.  Deep Squat: You can start in a chair if necessary, but squats and deep squatting is a great low impact exercise for opening hips and strengthening pelvic floor. Ensure your knees stay pointing out wide and heels of your feet glued to ground as you lower and lift, keeping chest and chin up.
  3. Cat/Cow Pose: On all fours, with hands directly under shoulders and knees under hips. Push floor away lift back up towards ceiling (cat) and then draw belly toward ground sinking and arching backside to take your gaze up to ceiling.
  4. Side Body Stretch: While seated send legs out wide to allow room for belly, reach up with a long spine and arms extended overhead. Drop one hand and reach up and over with other arm to the side. Breathe deeply as you continue to reach arm to opposite side forming a curve with side body. Repeat on other side.
  5. Bird dogs: On all fours, with hands directly under shoulders and knees under hips. Take one leg out straight behind elevated and opposite arm extended forward. Draw both extended leg and opposite arm in touching elbow to knee and then extend out. Repeat 10x. Then, lower opposite hand and knee down to floor. Repeat on other side, lifting opposing arm and leg in either direction and draw in, arching back and then extend out again.

Want more exercises, affirmations, and guidance in preparation for Your Best Birth experience possible? Start with our Freebie down below!


I help women and children live their life to the fullest, without worrying about pelvic floor pain, peeing while sneezing, or difficulty pooping. When not at the office, I like to play board games with my kids, binge-watch Netflix with hubby, and travel outside of the AZ heat.

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  1. Understanding the anatomy of the pelvic floor
  2. Regular pelvic floor exercises
  3. Identifying and addressing underlying issues