13 days ago
194
2
Posted On: October 23rd 2026, 06:37 pm
training your body for pregnancy is beyond underrated!
there are so many (often small) impairments that exist in your body that are waiting to get amplified during pregnancy unless you do something about them now! you are thinking about what you’re eating, the vitamins you’re taking, the toxins you’re avoiding, let’s not forget your physical body in that equation!
here are the exercises i showed my patient this week who is trying to conceive by the end of this year:
🌱split squat with hip internal rotation: single leg strength is key in pregnancy prep because small muscle imbalances side to side are a huge driver of pain during pregnancy. the hip internal rotation is icing on the cake to build mobility that will be needed during pregnancy
🌱plank with rotation reach: strong cores during pregnancy, amazing. strong cores that can also rotate, elite!
🌱oblique crunch: your obliques can get tight and weak during pregnancy, this exercise is a great way to combat that :)
🌱serratus punch with back body expansion: your serratus anterior is the connection between your core and your upper body and is a factor in rib flare and mid back pain during pregnancy. getting amazing deep breaths while this muscle engages feels so so good and is one of my favorite preconception exercises!
🌱dead bug variation: the theme for this patient was core, core, and more core this week! we progressed into this exercise after a two month strength build
pain does not have to be inevitable during pregnancy!! training 3-6 months before you’re trying to conceive can help your body move into this new chapter with ease and confidence.
📌 and if you’re new here, hi I’m Kayla a pelvic floor physical therapist who is working to change how we collectively prepare for and move through pregnancy. if you’re ready for upgraded women’s health, follow along @dr_kayla_dpt
there are so many (often small) impairments that exist in your body that are waiting to get amplified during pregnancy unless you do something about them now! you are thinking about what you’re eating, the vitamins you’re taking, the toxins you’re avoiding, let’s not forget your physical body in that equation!
here are the exercises i showed my patient this week who is trying to conceive by the end of this year:
🌱split squat with hip internal rotation: single leg strength is key in pregnancy prep because small muscle imbalances side to side are a huge driver of pain during pregnancy. the hip internal rotation is icing on the cake to build mobility that will be needed during pregnancy
🌱plank with rotation reach: strong cores during pregnancy, amazing. strong cores that can also rotate, elite!
🌱oblique crunch: your obliques can get tight and weak during pregnancy, this exercise is a great way to combat that :)
🌱serratus punch with back body expansion: your serratus anterior is the connection between your core and your upper body and is a factor in rib flare and mid back pain during pregnancy. getting amazing deep breaths while this muscle engages feels so so good and is one of my favorite preconception exercises!
🌱dead bug variation: the theme for this patient was core, core, and more core this week! we progressed into this exercise after a two month strength build
pain does not have to be inevitable during pregnancy!! training 3-6 months before you’re trying to conceive can help your body move into this new chapter with ease and confidence.
📌 and if you’re new here, hi I’m Kayla a pelvic floor physical therapist who is working to change how we collectively prepare for and move through pregnancy. if you’re ready for upgraded women’s health, follow along @dr_kayla_dpt
Comments (2)
11 days agoexpectfit
This is the prep work nobody talks about enough. Building pelvic floor and core strength before pregnancy changes the whole postpartum story — and the exercise guidelines are on your side here.
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