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3 Prenatal Exercises for Pelvic Support

Engaging in prenatal exercises that specifically target the pelvic area can help support pelvic strength and stability during pregnancy. These exercises aim to promote optimal pelvic health, alleviate discomfort, and prepare your body for the demands of childbirth.

Pregnant woman stands at hiking trail, looking over mountains and fall tree tops
Quadruped Rocking

Quadruped rocking involves getting on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Quadruped rocking activates the pelvic floor muscles as you tilt your pelvis back and forth. This gentle rocking motion engages the deep muscles of the pelvic floor, helping to strengthen and tone them. Quadruped rocking encourages pelvic mobility, alleviating stiffness and discomfort that may arise during this transformative phase. Maintaining an open and balanced pelvis through exercises like quadruped rocking can facilitate optimal fetal positioning. This may enhance the chances of a smoother labor and delivery process.


Strengthening the Lower Body and Pelvic Muscles Squats are an excellent exercise for overall lower body strength and pelvic support during pregnancy. They engage the muscles of the thighs, hips, and buttocks, while also activating the pelvic floor muscles. To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your body by bending at the knees and hips, keeping your back straight and your weight centered in your heels. Aim to lower yourself until your thighs are parallel to the ground, or to a comfortable depth. Push through your heels to rise back to the starting position. Start with a few repetitions and gradually increase as your strength improves.

Pelvic Tilts

Promoting Pelvic Alignment and Stability Pelvic tilts are a gentle exercise that helps promote proper pelvic alignment and stability during pregnancy. They engage the muscles of the lower back, abdomen, and pelvic floor. To perform a pelvic tilt, stand or sit with your back straight. Gently tilt your pelvis forward, bringing your tailbone slightly forward and arching your lower back. Hold for a few seconds, and then tilt your pelvis backward, tucking your tailbone under and rounding your lower back. Repeat this rocking motion several times, focusing on the movement of your pelvis. Pelvic tilts can be performed throughout the day to relieve lower back discomfort and maintain pelvic alignment.

Maintaining pelvic health during pregnancy is crucial for your overall well-being and the smooth progression of your pregnancy journey. Remember to listen to your body and modify the exercises as needed to accommodate your pregnancy. If you have any concerns or specific medical conditions, consult with your healthcare provider before starting a new exercise program.

(Note: This blog post is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare professional before starting any new exercise program or if you have specific health concerns related to pregnancy.)



About Michelle

Michelle is a Doctor of Physical Therapy at Webb Physical Therapy, located in Lawrence, Kansas.  She's worked in PT for close to 10 years, and believes each patient should be treated with a holistic, whole person approach to healing.

She is devoted to helping her patients develop individualized treatment plans to help them achieve their specific goals.

Call (785) 813-1338 for a free 15 minute phone consultation, or email

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