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Prenatal Workout for Strength, Pelvic Floor & Birth Preparation

Preparing for childbirth takes more than endurance, it requires strength, mobility, breath awareness, and confidence in your body’s natural ability to give birth. Guided by Rachel Nicks, fitness expert, doula, and founder of Birth Queen, this Prenatal Power Workout is designed to help you build functional strength, cultivate body awareness, and practice the movements that support labor, delivery, and a healthy pregnancy.

Combining prenatal fitness with birth preparation, this guided workout blends functional movement, breathwork, pelvic floor awareness, and embodied movement to help you enhance strength, resilience, and a deeper connection with your body and your baby throughout pregnancy.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

What You’ll Learn

  • How to activate and relax your pelvic floor in preparation for labor.
  • Proper breathing techniques to support movement and childbirth.
  • Functional strength exercises that support pregnancy and birth.
  • Core activation and stability for a growing, changing body.
  • Mobility exercises that encourage hip opening and full-body flexibility.
  • Safe movement patterns that promote confidence throughout pregnancy.
  • How to connect with your baby through mindful movement and breath.

Benefits of a Prenatal Power Workout

Preparing your body throughout pregnancy can help you move with greater confidence while supporting the physical demands of labor and birth. This guided workout combines functional strength, mobility, breathwork, and pelvic floor awareness to help you develop the coordination, endurance, and body awareness that support a healthy pregnancy and positive birth experience.

Benefits Include:

  • Builds strength to support your changing body during pregnancy.
  • Improves pelvic floor awareness through both activation and relaxation.
  • Strengthens the core, glutes, hips, and stabilizing muscles.
  • Encourages mobility and flexibility to support labor positions.
  • Develops breathing techniques that support movement and childbirth.
  • Helps prepare the body for effective pushing during labor.
  • Promotes mindful movement and connection with your baby.
  • Builds confidence through intentional prenatal exercise.

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC.

Drawing on her expertise in prenatal fitness and birth education, Rachel empowers expectant mothers to prepare their bodies for labor through functional movement, breathwork, pelvic floor awareness, and mindful movement. Her compassionate approach helps women build confidence, develop strength and resilience, and embrace pregnancy as a transformative journey while fostering a deeper connection with both their bodies and their babies.

You can connect with Rachel on Instagram @birthqueenorg.

Prenatal Power Workout

Instructor
Rachel Nicks
Fitness Expert & Doula

Prenatal Power Workout

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Practice strength-building exercises to help you prepare for the birth of your little one!

Difficulty:
  • All Levels
Requires:
  • Block
  • Mat
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