3 Things Your Pregnancy Workouts MUST Do (For Labor, Birth & Postpartum Recovery)

pregnancy workouts, pregnancy fitness tips

If you’re pregnant and trying to figure out what your workouts should look like right now, this is for you.

I see so many women default to walking, light weights, or random workouts during pregnancy—and while those can absolutely have a place, they’re often missing the bigger picture. Your body is going through massive changes, and your pregnancy workouts should actually be preparing you for what’s ahead.

When I design a prenatal fitness program (or work with a 1:1 client), I’m always thinking about three key goals:

1. Preparing your body for pregnancy itself
As your belly grows and your center of gravity shifts, your body needs support. That means building full-body strength, improving core function, and choosing movements that help you stay comfortable, mobile, and pain-free—not just going through the motions.

2. Preparing you for labor and birth
Your workouts should include mobility, intentional breathing, and endurance. Birth is physical, and the more prepared your body is to handle different positions and recover between efforts, the more confident you’ll feel going into it.

3. Preparing you for postpartum recovery
This is the piece most people skip—but it matters so much. Building strength, muscle, and core connection now can make a huge difference in how you feel after baby arrives.

I like to think of this through my MOVE framework: Muscle, Optimal core, Versatile movement, and Endurance.

So ask yourself—are your workouts actually doing all three?

If you want me to break this down even deeper (and show you exactly how to apply it), go listen to the full episode now.

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pregnancy exercises, prepare for birth
workouts to prepare for birth, pregnancy exercises

I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!

Keep your pregnancy workouts safe with our FREE Guide!

You’ll learn important exercise modifications for each trimester of pregnancy.

Nicole Scheitlin