Core activation and stability

Start by really thinking about building on core engagement and stability, as pregnancy naturally stretches and weakens the abs.

Try:

Transverse abdominis activation, eg diaphragmatic breathing, pelvic tilts and gentle core engagement exercises like cat-cow and bird dog (you’re better off doing core work that doesn’t involve lying on your back).
Modified planks and side planks (eventually, you may have to go on your knees for both).

Back body strengthening

“Remember that as new parents, your world exists beneath and below you with lots of bending and picking up, and carrying weight incorrectly can lead to back or shoulder pain,” says Hill.

Try:

Rows and reverse flys. These will help to strengthen upper back and counteract pregnancy-related rounding of shoulders.
Thoracic mobility exercises, eg cat-cow stretches, wall angel stretches and threading the needle.
Glute and hip stability work. Try: clamshells, glute bridges and squats (any prenatal pilates session will include loads of glute medius work – check out Pregnancy and Postpartum TV’s workouts)

Load-bearing endurance

Parenthood is all about load-bearing endurance, and if your body is accustomed to carrying weight, postpartum carrying and holding will feel much more natural.

Try:

Front and back carrying with a dumbbell or weighted backpack (like rucking) to mimic baby positioning. Try lunging, squatting or walking with that extra weight.
Walk while carrying weight. That’ll simulate real-life movement patterns, eg farmer carry and off-centre lunges (a dumbbell in one hand).

Pelvic floor activation and relaxation

Finally, a strong but functional pelvic floor is key. “Runners and lifters may have tight rather than strong pelvic floors, which can contribute to issues postpartum,” Hill says.

Try:

Diaphragmatic breathing to connect breath with movement.
Squats with full range of motion to maintain pelvic floor mobility.
Kegels and relaxation work to ensure both strength and flexibility (check out the Carifit app or pre- and postnatal exercise platforms like The Bump Plan for pelvic floor drills).

How to prepare your body for having a baby (and why you need to do it, even if you’re already fit)