Move with Confidence and Comfort in Every Stage of Motherhood
Whether you're expecting or navigating postpartum recovery, staying active—even in small ways—can support your energy, mood, and strength. The key? Choose gentle, low-impact exercises that respect your body’s changes, and pair them with wardrobe essentials designed for comfort, stretch, and support.
Here are 5 safe, effective exercises for pregnant and new moms—plus our favorite pieces to help you feel confident and supported through every movement.
1. Pelvic Tilts
Relieve back tension and gently engage your core.
Pelvic tilts are perfect for strengthening abdominal muscles and easing lower back pain, especially in the second and third trimesters.
How to do it:
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Lie on your back with knees bent, feet flat on the floor (or try on all fours for added comfort).
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Slowly tilt your pelvis upward, engaging your core.
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Hold for a few seconds, then relax.
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Repeat 10–15 times.
🖤 Recommended:
Signature Stretch Maternity Leggings – These ultra-soft, bump-friendly leggings flex with your body and provide light compression for extra support during movement or rest.
2. Cat-Cow Stretch
Improve spinal mobility and reduce pregnancy-related stiffness.
This yoga-inspired stretch enhances flexibility and relieves pressure in your back and hips.
How to do it:
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Start on your hands and knees.
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Inhale as you arch your back and lift your head and tailbone (Cow Pose).
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Exhale and round your back, tucking your chin and pelvis (Cat Pose).
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Repeat slowly for 1–2 minutes.
🖤 Recommended:
Maternity Camisole – Lightweight, breathable, and designed to stretch with you. This camisole offers built-in comfort for movement, layering, or nursing.
3. Wall Push-Ups
Strengthen arms and chest without straining your core.
An ideal upper-body exercise for moms wanting a safe, low-impact routine.
How to do it:
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Stand facing a wall, feet hip-width apart.
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Place your palms flat on the wall at shoulder height.
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Lower your body toward the wall, then push back to start.
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Repeat 10–15 times.
🖤 Recommended:
Classic Nursing Bra – Designed for ease and support, this bra features one-hand access and soft, stretchy fabric—perfect for light activity or post-exercise feedings.
4. Walking
Full-body, low-impact, and incredibly effective.
Whether it’s a slow stroll around the block or a few indoor laps, walking is a gentle way to increase circulation and boost your mood.
🖤 Recommended:
Signature Stretch Maternity Leggings – Wear them on walks for lightweight support and breathability that never rides up or digs in.
5. Postpartum Core Breathing
Reconnect with your core and encourage gentle recovery.
This mindful breathing technique strengthens the deep abdominal muscles, especially helpful during postpartum healing.
How to do it:
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Sit or lie in a comfortable position.
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Inhale deeply into your belly.
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Exhale slowly while drawing your belly button inward toward your spine.
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Repeat daily for 2–3 minutes.
🖤 Recommended:
Maternity Camisole – This stretchy cami makes postpartum breathing exercises easier with flexible fit and nursing-friendly access.
Final Thoughts
Movement doesn’t have to be intense to be effective. These gentle exercises are a beautiful way to support your body, relieve tension, and reconnect with yourself during and after pregnancy. And when you're wearing the right pieces—designed for softness, support, and function—you’ll feel even more empowered to move your way.
🛍️ Explore our Classic Nursing Bra, Signature Stretch Maternity Leggings, and Maternity Camisole [here] and feel the difference great support makes.
Frequently Asked Questions (FAQ)
Can I Wear Regular Leggings During Pregnancy?
While some regular leggings may work in early pregnancy, maternity leggings are specifically designed to provide extra belly support and adapt to your changing body shape. Look for high-waisted, stretchy options that won’t dig into your bump.
Are Nursing Bras Necessary During Pregnancy?
Nursing bras are optional during pregnancy but highly recommended for postpartum use. Many styles offer added comfort and support as your breasts change size and sensitivity increases. Choosing a transitional bra that works for both phases is a smart investment.
How Many Maternity Tops Should I Own?
It depends on your lifestyle, but having 5–7 maternity tops ensures you always have something clean and comfortable to wear. Opt for a mix of short-sleeve, long-sleeve, and tank-style tops to suit various seasons and activities.
