3 of My Favorite Pregnancy Strength Exercises

Grab some weights (kettle bells, dumbells, cans, etc) and let's get pregnancy strong to support our changing bodies! These functional strength movements and exercises will help you strengthen your glutes, hips, legs and more.

Pregnancy Strength Exercise 1: Hip Hinge

Hip Hinges with added weight are a functional and effective way to strengthen the posterior chain, which are the back body mucles (calves, glutes, hamstrings). Imagine a broom behind you to keep your spine neutral. Press into your whole foot as your hinge forward.

Pregnancy Strength Exercise 2: Kneeling Get Up

A kneeling get up is amazing to prepare for the demands of postpartum. Trust me, being able to get up hands free will come in clutch! Keep your pelvis neutral and this will strengthen your legs and glutes. Start with the weight in front of your chest, you can progress to bicep curls or overhead reaches with the weight.

Pregnancy Exercise 3: Split Stance Hinge

Split Stance hinge has to be one of the most multi-functional strength exercises for pregnancy. You are absolutely going to feel your glutes with this exercise. In addition to that amazing glute length and strength, a split stance hinge also creates hip internal rotation which is imperative for pelvic balance and birth itself.

The beauty of these pregnancy strength exercises beyond glute gains?

These prenatal strength movements and exercises all serve a functional purpose. Yes, they are definitely going to help you feel and look strong, but more important- these exercises are working hard to strengthen and support your pelvis, help you prepare for birth and help you feel strong and capable as you continue your motherhood journey. If you're looking for an all encompassing Pregnancy Exercise Program, check out my Aligned and Empowered Prenatal Program to help you feel strong for pregnancy. prep for birth, postpartum and beyond.