On the Blog: Glutes, Breathing & Pelvic Floor: The Smarter Way to Train During Pregnancy
If you’re pregnant and still hitting the gym (or Pilates mat), I see you.
Staying strong during pregnancy is powerful and it’s what we love to hear as women’s health physios!
Because here’s the thing: It’s not just about strength. It’s about coordination and doing your exercises right.
And when it comes to prepping for birth, your glutes and your breath are just as important as your pelvic floor.
I have been seeing so many women in the clinic recently with pelvic girdle pain, and this can actually be prevented with the right training! It’s not something we just have to put up with during pregnancy.
Why glutes matter in pregnancy (and birth)
Your glutes are the powerhouse of your lower body. But in pregnancy, they take on a whole new role:
Stabilising the pelvis as your body changes
Supporting pelvic alignment for optimal baby positioning
Helping to offload pressure from your pelvic floor
Creating more power and control for pushing
Weak or underused glutes?
That can mean your pelvic floor has to work overtime—and that’s when issues like leaking, pelvic girdle pain or pelvic heaviness can start to show up.
Breath: the missing link most people skip
Your breath isn’t just about staying calm—it’s your body’s natural pressure regulator.
When you know how to coordinate your inhale with pelvic floor relaxation, and exhale with gentle activation, you’re training your core system to handle the load of pregnancy and the demands of labour.
Without this breath awareness? You might accidentally bear down, hold tension, or load your pelvic floor in ways that work against you.
So what does smart training in pregnancy look like?
It’s not about going harder. It’s about going smarter.
Smart training means:
Knowing when to modify exercises (and when not to)
Building glute and core stability without compromising your pelvic floor
Using breath and body positioning to support your movements
Recognising signs your body needs a change-up (like leaking, doming, or heaviness)
This kind of strategy isn’t taught in most antenatal classes or general fitness programs.
But it can be the difference between staying active during pregnancy, and prepping for a smoother, stronger birth.
Inside the Pelvic Floor Prep for Birth Course
This course is for the women who want:
Evidence-based guidance
Breath and movement techniques tailored to pregnancy
Confidence that you're not doing more harm than good
You’ll learn how to connect with your pelvic floor, and use movement as your birth prep tool—not just your fitness routine.
Training during pregnancy is powerful.
Don’t just hope you’re doing it correctly. Know for sure.
Join the course and learn how to train smarter, move better, and feel stronger—for birth and beyond. Preparing now will mean you can get back into the gym, and doing what you love sooner after birth! Start today.
Follow along on Socials for bite sized education:
Or download my free pelvic floor exercise guide to get your started:
