Pregnancy Safe Exercise

200 Pins
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5d
By
Dr. Mae Hughes I Pelvic floor physical therapist and educator
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Save This | Pelvic Floor & Core Strength During Pregnancy
This specific workout is from the third trimester in my Movement Through Pregnancy program and I want you to notice how both strength AND length of the pelvic floor & core are included in this workout… because you need both during pregnancy! You CANNOT jump straight into pelvic floor & core strengthening during pregnancy without first finding LENGTH. If strength training during pregnancy sounds overwhelming or confusing to you, I want you to join my Movement Through Pregnancy program developed by a women’s pelvic health physical therapist (me 🙋‍♀️) where I provide 4 full length, follow along classes for every week of your pregnancy.
two women in black and white posing for the cover of their magazine, prep for birth while you work out
Prep for Birth While You Work Out
Movement Through Pregnancy isn’t just fitness—it’s a full prenatal education and strength program. Learn about core and pelvic floor anatomy, posture, and breathing to set yourself up for a smoother delivery and recovery.
a woman doing exercises with dumbbells in her arms and knees, while the text reads 4 ways to mody exercise in your first timer read the blog
Four First Trimester Workout Plan Starts Here
Pregnancy isn’t the end of your fitness journey—it’s a new chapter. Whether you're a gym regular or new to exercise, these 4 workout modifications will help you move through the first trimester with strength and grace. Real talk from a pelvic floor PT who’s also a mom. Congrats on your growing family, mama. Now let’s get moving. www.drmaehughes.com
three women in tights with the text what do i wear 6 weeks postpartum?
If I could go back to 6 weeks postpartum, here’s what I would do.
If you’re pregnant or newly postpartum and feeling unsure of what to do first (or next), I made something just for you: a 12-week rehab program to gently rebuild your pelvic floor, core, and full body. www.drmaehughes.com
two women are doing exercises on a yoga mat with the caption say goodbye to pregnant achies and pains
Say Goodbye to Pregnancy Aches and Pains
Learn how to manage SI joint pain, low back pain, and other common pregnancy discomforts while maintaining your strength. This course is your go-to guide for prenatal movement that supports both your body and your baby.
a pregnant woman sitting on an exercise ball with her hands on her stomach and the words, want to feel strong through pregnancy?
Want to Feel Strong Through Pregnancy? Start Here
Get 37 weeks of progressive, pregnancy-safe workouts—filmed in real time during Dr. Mae’s own pregnancy. Plus, learn how to breathe, move, and train your pelvic floor for birth and postpartum recovery.
Forget “just dealing with it.” These 6 movements target the actual root causes of SI joint pain in pregnancy — like pelvic tension and glute overuse. They’re simple, powerful, and part of my full prenatal workout program. Hit the link to start moving pain-free again.
6 Moves That Can Change Your SI Joint Pain During Pregnancy
Forget “just dealing with it.” These 6 movements target the actual root causes of SI joint pain in pregnancy — like pelvic tension and glute overuse. They’re simple, powerful, and part of my full prenatal workout program. Hit the link to start moving pain-free again.
Pregnancy changes posture and tension — often leading to SI joint pain. These 6 movements target deep pelvic floor and glute imbalances to improve sacral mobility and reduce discomfort. I created by a movement professional for expecting moms. Click to see how these warm-ups & cooldowns fit into a complete prenatal training approach.
Pelvic Pain in Pregnancy? Try These SI Joint Relief Moves
Pregnancy changes posture and tension — often leading to SI joint pain. These 6 movements target deep pelvic floor and glute imbalances to improve sacral mobility and reduce discomfort. I created by a movement professional for expecting moms. Click to see how these warm-ups & cooldowns fit into a complete prenatal training approach.
With the right support, I was able to avoid the standard back-lying position during pushing. A slight tilt and mindful positioning led to a smoother delivery — with no tearing. Your birth experience deserves intention and care. Learn how to advocate for that.
Better Birth Positions With an Epidural
With the right support, I was able to avoid the standard back-lying position during pushing. A slight tilt and mindful positioning led to a smoother delivery — with no tearing. Your birth experience deserves intention and care. Learn how to advocate for that.
a woman in tight pants is doing exercises on the floor with her legs bent over
Forget Your SI Joint Pain During Pregnancy with these 6 moves
During pregnancy it’s common to develop SI joint pain from over gripping of your glutes as well as postural changes 🤷‍♀️ With this you want to focus movements like… ✅ Obturator internus release with a lacrosse ball to release posterior pelvic floor tension ✅ Glute release with lacrosse ball for more posterior chain release ✅ Yoga block cat cow for pelvic floor and glute lengthening ✅ Quadruped hip shifting for pelvic mobility ✅ 90/90 Hip internal rotation on a wall to better stack the ribs and pelvis while finding space into hip internal rotation ✅ Kickstand hip airplane for more hip shifting in a more challenging position All of these movements are incorporated into the warm up and cooldown for my Movement Through Pregnancy workouts — which you can find in the link
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SI joint pain is not something you just have to suffer through. These 6 expert-backed movements help "unstick" your sacrum, release tight glutes, and bring mobility back to your hips and pelvis. Gentle. Effective. Created for pregnancy. See the full flow or join me in the Movement Through Pregnancy program.
SI Joint Pain Pregnancy Relief: 6 Proven Exercises
SI joint pain is not something you just have to suffer through. These 6 expert-backed movements help "unstick" your sacrum, release tight glutes, and bring mobility back to your hips and pelvis. Gentle. Effective. Created for pregnancy. See the full flow or join me in the Movement Through Pregnancy program.
a pregnant woman sitting on an exercise ball with the text 4 ways to modlify exercise in your first trimester
Newly Pregnant? Here's How to Exercise Safely
Pregnancy changes everything—including how you move. These 4 expert-backed modifications will help you keep exercising through your first trimester without risking your pelvic floor or pushing too hard. Learn how to tune into your body and adjust with care. www.drmaehughes.com
a woman doing exercises with dumbbells in front of her and the words, 4 ways to motivy exercise in your first timer read the blog
First Trimester Fitness Tips from a Pelvic Floor PT
Wondering how to keep working out now that you’re expecting? This post walks you through 4 smart, safe exercise modifications for your first trimester—written by a pelvic floor physical therapist who’s also been there. Your body is changing, but movement can still feel good (and safe)!
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Performing hundreds of kegels is NOT your magical solution to preventing pain during pregnancy
Learning how to contract and relax your pelvic floor during pregnancy IS important — but performing hundreds of kegels is NOT your magical solution to preventing pain/leakage/prolapse/diastasis during pregnancy. So what exactly IS needed to optimize pelvic health during pregnancy? Weekly strength training that incorporates the following: - Intra-abdominal pressure management techniques - Ribcage mobility - Diaphragm breathing (comment ‘breath’ below and I’ll send you video on how to perform diaphragm breathing) - Deep core engagement (comment ‘core’ and I’ll send you a 35 minute follow along core stability class for pregnancy) - Thoracic mobility - Hip & full body strengthening - Pelvic floor lengthening and tension relief www.drmaehughes.com
Pregnancy changes everything—including how you move. These 4 expert-backed modifications will help you keep exercising through your first trimester without risking your pelvic floor or pushing too hard. Learn how to tune into your body and adjust with care. www.drmaehughes.com
Newly Pregnant? Here's How to Exercise Safely
Pregnancy changes everything—including how you move. These 4 expert-backed modifications will help you keep exercising through your first trimester without risking your pelvic floor or pushing too hard. Learn how to tune into your body and adjust with care. www.drmaehughes.com