3 Muscles You Need to Train During Pregnancy
Pregnancy is an incredible journey, but as your body adapts to growing a baby, it undergoes postural changes, weight shifts, and increased strain on muscles and joints. To support your body, minimize discomfort, and prepare for labor and postpartum recovery, focusing on key muscle groups is crucial.
In this guide, we’ll cover three essential muscles to strengthen during pregnancy, why they matter, and safe, effective exercises to help you stay strong.
1. Erector Spinae: The Key to Posture and Back Support
Why It Matters
The erector spinae muscles run along the spine and are responsible for maintaining good posture and spinal support. During pregnancy, as your center of gravity shifts, the lower back tends to arch more to compensate for the growing belly. This can lead to back pain and discomfort.
How to Train These Muscles
- Romanian Deadlifts
- Suitcase Deadlifts
These exercises strengthen the lower back, glutes, and hamstrings to provide postural support and reduce strain.
2. Glute Max & Med: Stability and Hip Support
Why It Matters
Your glutes (maximus and medius) are the foundation of hip stability. The glute medius sits above and to the side of the glute max and plays a major role in hip rotation and stabilization.
As pregnancy progresses, the hormone relaxin increases joint laxity (especially around the SI joint and pelvis), leading to instability and potential pelvic pain. Strengthening the glutes helps prevent pelvic pain, SI joint discomfort, and leakage.
How to Train These Muscles
- Clamshells
- Lateral Step-Ups
These movements improve hip stability and balance while being gentle on the joints.
3. Hamstrings: Keeping the Pelvis in Alignment
Why It Matters
As the belly grows, the pelvis naturally tilts forward (anterior pelvic tilt), putting extra strain on the lower back. This can lead to poor posture, discomfort, and imbalances.
The hamstrings help pull the pelvis back into alignment, which reduces strain on the lower back and supports hip function and movement.
How to Train These Muscles
- Stiff-Leg Deadlifts
- Single-Leg Deadlifts
These exercises help correct pelvic tilt, improve squat depth, and enhance overall lower-body strength—all essential for labor and postpartum recovery.
Putting It All Together
To maximize benefits, aim to train these muscle groups 2-3 times per week with exercises that challenge you while maintaining good form.
Progressive Training Tips
- Start with a weight that makes 10 reps challenging but maintainable.
- Gradually increase sets, reps, or intensity as your pregnancy progresses.
- Focus on form and breathing techniques to ensure core engagement.
Final Thoughts
Training the right muscles during pregnancy can reduce discomfort, support your growing belly, and prepare your body for labor and postpartum recovery. By focusing on postural support, stability, and pelvic alignment, you’re setting yourself up for a stronger and more comfortable pregnancy.
References
- American College of Obstetricians and Gynecologists (ACOG). "Exercise During Pregnancy." ACOG.org
- Mayo Clinic. "Pregnancy and Exercise: Staying Active for a Healthy Pregnancy." MayoClinic.org
- National Institute of Health (NIH). "The Effects of Exercise on Pregnancy-Related Postural Changes." NIH.gov
- Harvard Health Publishing. "Strength Training and Stability Exercises for Expecting Mothers." Harvard.edu
