122- Smart Prenatal Modifications// How to Safely Adapt Exercise During Pregnancy for Strength, Comfort & Core Protection

Are you pregnant and wondering if your favorite workouts are still safe? Or maybe you’ve heard conflicting advice about what you can and can’t do during pregnancy — and it’s left you feeling confused, cautious, or even scared to move at all.

The truth is: you don’t have to stop exercising during pregnancy — you just need to make smart modifications. 💪✨

In this episode of Pelvic Floor, Core & More, I’m breaking down the best pregnancy exercise modifications that keep you strong, support your pelvic floor, and prepare your body for both birth and postpartum recovery.

Here’s what you’ll learn inside this episode:

• ✅ Why modifications are not about doing less — they’re about protecting your core, pelvic floor, and joints during this season of change.

• ✅ The Top 5 Exercise Modifications for Pregnancy including breathwork swaps, core and plank variations, safe squat + lunge setups, adjusting for impact, and when to stop lying flat on your back.

• ✅ How to recognize your body’s red flags (coning/doming, leaking, heaviness, or pain) and adapt in real time.

• ✅ Why listening to your body’s boundaries during pregnancy is the ultimate form of empowerment — not weakness.

• ✅ How these pregnancy-safe exercises set you up for a smoother postpartum recovery.

Whether you’re in your first trimester or third trimester, these safe pregnancy workout tips will give you confidence and clarity. You’ll walk away knowing how to modify without fear, so you can stay active, protect your core and pelvic floor, and feel strong in your changing body.

💡 This episode is for you if you’re searching for:

• Pregnancy exercise modifications

• Safe workouts during pregnancy

• Prenatal core exercises

• How to exercise with pelvic floor support while pregnant

• Tips to avoid diastasis recti, prolapse, or leaking during pregnancy workouts

✨ Next Steps:

• 📲 Download the Pelvic Floor, Core & More App for guided prenatal and postpartum workouts.

• 💎 Join RESTORE, my 12-week signature program to heal your pelvic floor and core postpartum.

• 🎧 Don’t forget to subscribe to the podcast so you never miss an empowering, evidence-based episode on women’s health.

🌸 You don’t have to sit pregnancy out — you just have to move smarter. Let’s get you strong, confident, and ready for motherhood.

🎧 Listen now and discover how to keep moving in a way that supports your body, your baby, and your birth goals.

📲 Want guided, prenatal-safe workouts + pelvic floor education? Join my RESTORE program inside the Pelvic Floor, Core & More app — your home for holistic, trimester-friendly movement, breathwork, and education.

Healing isn’t about doing more — it’s about tuning in. You’re not broken, mama. And you don’t have to wait to begin. 💫

💖 Want Personalized Support?

Book a virtual or in-person pelvic floor physical therapy session tailored to YOU. 📧 Email: [e-mail]

🌿 Join the Momtality Community:

👯‍♀️ Free Facebook Group: Balanced Momtality Wellness + Support 💌 Get on the VIP list: https://newsletter.balancedmomtality.com/

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This on-demand 12-week program blends physical therapy, breathwork, and core strengthening — all inside your pocket. Or Choose to join my signature 6 mo Group Coaching Program The Empowered Core, where I guide you with support, new tools and mind/body connection throughout the 12 wks in RESTORE and 3 more mo beyond so you can have the time and tools to fully embody this transformation!

📲 Download PCM App iTunes: https://apps.apple.com/us/app/pelvic-floor-core-more/id6740750561 

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💻 More info about RESTORE & The Empowered Core: https://balancedmomtality.com/restore 

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