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Pregnancy changes your body long before your baby bump appears. 🤍

Your heart works harder. Your blood volume increases. Your muscles and posture adapt. Your breathing changes.

Many symptoms that feel scary or frustrating are actually part of your body’s incredible process of growing a baby.

The more you understand these changes, the more confident you’ll feel throughout pregnancy.

✨ Save this carousel so you can revisit it during each trimester—or share it with another mom-to-be.

Which trimester are you in? Let me know below! 👇

#pregnancy #pregnancyfitness #prenatalfitness #pregnancyhealth #pregnancytips firsttrimester by @thrivestrongmamas

15

2

14 days ago

You’re not just preparing for birth.

You’re preparing for motherhood. 🤍

Pregnancy changes more than your growing belly. Every day, your body adapts to support your baby—and after birth, it continues working hard through lifting, carrying, feeding, comforting, and all the little moments that come with caring for a newborn.

That’s why I love including more than just leg exercises in a pregnancy workout.

A balanced routine can help you build strength in your back, shoulders, arms, core, hips, and legs so you’re preparing your body for the physical demands of motherhood—not just labor.

✨ Try this full-body workout (3 rounds):

• Bench Squat + Row + Step Forward & Back (or progress to a light hop if it feels comfortable and is appropriate for you) — 10–12 reps
• Triceps Dips — 8–12 reps
• Band Upper Back Row — 12–15 reps
• Band Shoulder Press — 10–12 reps
• Bench Plank Knee to Elbow — 8–10 reps per side
• Bench Side Plank — Hold 20–30 seconds per side

⏱️ Rest 60–90 seconds between rounds.

🤍 You may have noticed my little one in many of my recent videos—and that’s intentional. This is what real motherhood looks like. Sometimes workouts happen with little hands helping, curious questions, or snack breaks in between. It may not be perfect, but it still counts. If this encourages even one mama to move her body despite the beautiful chaos, then it’s worth sharing.

Always listen to your body, modify exercises as needed for your stage of pregnancy, and check with your healthcare provider before starting or changing an exercise program.

✨ Save this workout for your next pregnancy workout.

🤍 Follow @thrivestrongmamas for science-based pregnancy & postpartum fitness, practical workouts, and tips to help you thrive through every stage of motherhood.

#pregnancyworkout #prenatalfitness #pregnancyfitness #fitpregnancy #pregnancyexercise prenatalworkout pregnancystrength healthypregnancy pregnancytips momtobe pregnantmama motherhood momfitness strongmama postpartumfitness postpartumrecovery womenshealth fitmom pregnancyjourney thrivestrongmamas by @thrivestrongmamas

28

3

17 days ago

If pregnancy nausea has been making your days harder, this refreshing drink might become one of your favorites. 🤍

You’ll need:
🥥 Coconut water
🫚 Fresh ginger
🍋 Juice of ½ lemon
🌿 A few fresh mint leaves
✨ A small pinch of turmeric (optional)

💡 Ginger has the strongest research supporting its use for helping reduce pregnancy-related nausea. The lemon, mint, and coconut water make this drink refreshing and help support hydration, while the turmeric is simply an optional culinary addition.

Every pregnancy is different, so listen to your body. If any ingredient doesn’t agree with you, leave it out.

💾 Save this reel for those tough nausea days.
💬 Have you found anything that helped your morning sickness? Share it below!
🤍 Follow @thrivestrongmamas for more safe, science-backed pregnancy fitness and wellness tips.

This recipe is intended for healthy pregnancies and uses normal food amounts. Always check with your healthcare provider if you have questions about what’s right for you.

#Pregnancy #PregnancyNausea #MorningSickness #PregnancyTips #HealthyPregnancy PregnancyNutrition PrenatalHealth PregnancyWellness FitPregnancy by @thrivestrongmamas

44

5

23 days ago

Workout during pregnancy is about building strength that supports you through every stage of motherhood 🤍

These 5 simple exercises can be done anywhere using just a park bench or any stable surface.

Try this simple structure:

✨ Step-Ups – 8–10 reps each leg
✨ Bench Squats – 10–12 reps
✨ Incline Push-Ups – 8–12 reps (adjust as needed)
✨ Bulgarian Split Squats – 6–8 reps each leg
✨ Squat Hold – 20–40 seconds (or as comfortable)

💡 Rest as needed between exercises and move at your own pace.

⚠️ If something doesn’t feel right, stop, rest, or modify the movement. Always listen to your body first during pregnancy.Consult your healthcare provider if unsure about exercise during pregnancy.

This workout helps you:
✨ Build lower-body strength
✨ Improve balance and stability
✨ Strengthen your upper body for motherhood

And yes… sometimes real life includes your little one joining in too 🤍

💾 Save this workout for your next pregnancy session
👇 Which exercise are you starting with?

🤍 Follow @ThriveStrongMamas for evidence-based pregnancy & postpartum fitness made for real life.

#pregnancyfitness
#prenatalfitness
#pregnancyworkout
#fitpregnancy
#pregnancy
prenatalexercise by @thrivestrongmamas

43

8

a month ago

🧬 Your baby’s DNA is already written—but your daily habits may help influence how those genes are expressed.

This is the science of epigenetics.

During pregnancy (and even before conception), your body provides the environment your baby develops in. Research suggests that factors like regular exercise, nutritious food, quality sleep, and managing stress can influence gene expression and support healthy fetal development.

✨ Does that mean you have to be perfect? Absolutely not.

One workout won’t determine your baby’s future, and neither will one missed workout or one unhealthy meal. What matters most is the pattern of healthy habits over time.

And here’s the best part: those habits benefit you too.

💪 Regular exercise during pregnancy can help:
• Support healthy blood sugar levels
• Improve energy and mood
• Reduce back and pelvic discomfort
• Promote better sleep
• Help prepare your body for labor and recovery
• Lower the risk of certain pregnancy complications for many women

Taking care of yourself isn’t selfish—it’s one of the greatest gifts you can give both yourself and your baby. ❤️

✨ Save this reel to remind yourself that small, consistent habits matter.

👇 Now I’d love to hear from you! What healthy habit are you practicing today? Is it a workout, a nourishing meal, drinking more water, prioritizing sleep, taking a walk, or simply slowing down and managing stress? Share it in the comments—I can’t wait to cheer you on! 💚

#pregnancy PregnancyFitness #PrenatalFitness #HealthyPregnancy #PregnancyHealth FitPregnancy PregnancyJourney PrenatalExercise EvidenceBased MomToBe PregnancyEducation ThriveStrongMamas by @thrivestrongmamas

29

8

a month ago

Your body often gives clues before labor begins.

While every pregnancy is different, these science-backed signs may indicate that your body is preparing for birth. Remember: signs like losing your mucus plug or feeling more pelvic pressure don’t necessarily mean labor will start today—but they can be part of the process.

Which sign surprised you the most? Let me know below! 👇

#pregnancy #laborprep #thirdtrimester #pregnancytips #birthprep momtobe pregnancyjourney pregnancyfitness prenatalfitness thrivestrongmamas by @thrivestrongmamas

23

3

a month ago

Most pregnancy low back pain isn’t just “because you’re pregnant.”

It’s usually your body adapting to big changes in posture, stability, and muscle support — all at the same time.

And here’s something many moms don’t realize:

In the first and third trimester, hormones fluctuate a lot, which can affect how your body feels and moves. These shifts contribute to postural changes, pelvic stability changes, and your belly gradually shifting forward as pregnancy progresses.

On top of that, weaker glute and core muscles can provide less support for your spine, which is why the lower back often ends up doing more work than it should. This is exactly why strengthening your core and glutes is so important during pregnancy.

That’s why so many moms feel tightness, aching, or discomfort as pregnancy progresses.

The good news: you don’t need intense workouts to feel better — you need intentional movement that supports your body, not fights it.

Here are 5 gentle, pregnancy-safe movements I often recommend:

🐦 Bird Dog → builds deep core stability
🔄 Hip Circles → improves pelvic mobility
🧘‍♀️ Child’s Pose (with roller) → helps release tension in the spine
🍑 Glute Bridge → strengthens glutes to support your low back
🧘‍♀️ Low Squat Hold (knees out + gentle rocking) → opens hips + relieves tightness

Think of this as a simple reset for your hips, core, and lower back.
Perform each exercise for 1 mins- 3 rounds

Do these consistently (not perfectly), and your body will feel more supported as pregnancy progresses.

💾 Save this for your next low back pain day
🤍 And share it with a mama who needs relief

⸻

#PregnancyBackPain #PrenatalFitness #Pregnancy #PregnancyExercise FitPregnancy PregnancyTips PrenatalHealth ThirdTrimester PregnancySupport MomFitness ThriveStrongMamas by @thrivestrongmamas

22

2

a month ago

🚫 Pregnancy fitness is still surrounded by outdated advice that can create unnecessary fear around movement.

Let’s clear up a few common myths:

❌ You should stop exercising when pregnant
❌ You should rest all the time
❌ Core exercises cause diastasis recti
❌ Heart rate must stay under 140 bpm
❌ Weight lifting is dangerous in pregnancy

✨ The reality is: in most healthy pregnancies, appropriately modified exercise can be incredibly beneficial.

It may help:
✔ reduce back and pelvic pain
✔ improve energy and mood
✔ support posture as your body changes
✔ prepare your body for labor
✔ support postpartum recovery

Always check with your healthcare provider, but don’t let outdated myths take away your confidence in moving your body.

💬 Which of these have you heard before?

📌 Save this for later if you’re pregnant or planning to be
➕ Follow for more pregnancy fitness tips that are safe and evidence-based

#PregnancyFitness
#PrenatalFitness
#PregnancyWorkout
#pregnancy
#PrenatalExercise
PregnancyHealth by @thrivestrongmamas

22

1

a month ago

Swollen feet and ankles during pregnancy? You’re not alone.

Pregnancy swelling is often caused by:
✔ Increased blood volume
✔ Hormonal changes
✔ Pressure from your growing uterus on blood vessels

Try these simple strategies:
✅ Regular walks
✅ Ankle pumps
✅ Elevating your feet
✅ Resting on your left side
✅ Staying hydrated
✅ Limiting excess sodium
✅ Compression socks
✅ Supportive shoes

Swelling is often most noticeable in the third trimester and toward the end of the day.

⚠️ Contact your healthcare provider if swelling is sudden, severe, affects one leg more than the other, or is accompanied by headaches, vision changes, or elevated blood pressure.

❤️ Follow @ThriveStrongMamas for pregnancy fitness and wellness tips.

#PregnancySwelling
#Pregnancy
#SwollenFeetPregnancy
#PregnancyDiscomfort
#ThirdTrimesterProblems
PregnancyChanges by @thrivestrongmamas

26

0

a month ago

Full body dumbbell workout designed for pregnancy + postpartum strength 🤍

This full-body dumbbell workout is designed for busy moms who want to stay strong, improve posture, and support their core—without needing long gym sessions or complicated routines.

Every movement here helps you build a strong foundation for BOTH seasons:
✨ Pregnancy strength + stability
✨ Deep core support (no crunching)
✨ Glutes + back strength for posture changes
✨ Full-body endurance for motherhood

This is not about shrinking your body—it’s about building strength you can carry through pregnancy, birth, and postpartum recovery.

⸻

💪 20 MIN FULL BODY DUMBBELL WORKOUT

⏱ Format:

* 40 sec work / 20 sec rest
* 2 rounds
* ~20 minutes total

👉 Want to make it 30 minutes? Add 1 extra round of all exercises

⸻

1. Dumbbell Deadlift

Glutes + hamstrings + posture support

2. Hip Hinge → Shoulder Press

Full-body strength flow

3. Front Raise → Lateral Raise

Shoulders + upper body control

4. Bear Hold + Knee Taps

Deep core + pelvic stability

5. Seated Row / Back Pull

Posture + upper back strength

6. Standing Core Crunch + Knee Drive

Core + balance + control

⸻

🤍 Best for:

✔ Prenatal strength training (with clearance)
✔ 2nd–3rd trimester movement support
✔ Postpartum rebuilding phase
✔ Moms wanting short, effective workouts

⸻

💡 Reminder:

Your goal isn’t to do more—it’s to do what supports your body through every stage of motherhood.

⸻

📌 Save this workout so you can come back to it
🤍 Follow @ThriveStrongMamas for pregnancy + postpartum fitness that actually supports your body

#pregnancyworkout
#prenatalfitness
#pregnancy
#postpartumfitness
#postpartumworkout by @thrivestrongmamas

14

2

2 months ago

Nobody talks enough about what postpartum recovery actually looks like.

✨ You may still have a belly.
✨ Your core may feel disconnected.
✨ Some days your body will feel amazing, and the next day it won’t.

Healing isn’t a race, and your body isn’t failing you.

The goal isn’t to “snap back.”
The goal is to rebuild strength, confidence, and function—one step at a time.

Save this for a postpartum mama who needs the reminder. 🤍

#postpartumfitness #postpartumrecovery #newmomlife #postpartumjourney #diastasisrecti pelvicfloor momfitness postpartumexercise fitmom pregnancyfi by @thrivestrongmamas

12

0

2 months ago

🤍 If you’re in your third trimester, save these 5 birth ball exercises.

A birth ball can be an amazing tool to help improve pelvic mobility, ease lower back and hip discomfort, and help prepare your body for labor.

✨ Deep Squat Hold
• Opens the pelvis
• Encourages relaxation through the pelvic floor

✨ Supported Squats
• Builds lower body strength
• Promotes healthy movement patterns for pregnancy

✨ Ball Rocking Stretch
• Rest your upper body on the ball and gently rock forward and back
• Helps release tension through the hips and lower back
• Encourages baby into an optimal position

✨ Child’s Pose on the Ball
• Relieves lower back tension
• Gently stretches the hips and shoulders

✨ Seated Hip Circles
• Improves pelvic mobility
• Helps reduce stiffness from prolonged sitting

Move slowly, breathe deeply, and always stay within a comfortable range of motion. Every pregnancy is different, so check with your healthcare provider before starting or changing your exercise routine.

As a prenatal fitness specialist and certified parental coach, my mission is to help moms feel strong, confident, and empowered throughout pregnancy. 🤍
Because when YOU thrive, everyone does! 💫

💾 Save this for your third trimester.
👯 Share it with a mama who needs it.
✨ Follow @thrivestrongmamas for more safe pregnancy fitness tips.

#pregnancyfitness #birthball #thirdtrimester #laborprep prenatalworkout pregnancyexercise by @thrivestrongmamas

19

0

2 months ago