Podcast Episode #275
How Can I Best Prepare My Body for Pregnancy and Birth
We train for so many things in life, yet most of us go into pregnancy and birth without truly preparing our bodies for what is ahead. In this episode, I’m reflecting on my own experiences across three pregnancies and sharing the biggest lessons I wish I had understood earlier about preparation, recovery, and pelvic health.
This is an honest conversation about what pregnancy and birth really ask of the body, and why support and intention matter far more than “bouncing back”.
In this episode, I cover:
- Why pregnancy and birth change your body, and why recovery does not happen automatically
- My personal postpartum wake-up call and how pelvic floor heaviness showed up after my first birth
- Why feeling strong during pregnancy does not always equal being ready for recovery
- How pelvic girdle pain developed during my second pregnancy and the factors that contributed to it
- The practical and emotional challenges of exercising during pregnancy when pain and fatigue are present
- Why we train for marathons and sport but rarely train for birth
- How appropriate exercise during pregnancy can support pelvic floor and postnatal recovery
- The importance of adapting movement to suit your body’s current season
- Pelvic floor symptoms that are common but should not be ignored
- When to seek help and why early support can make such a difference
This episode is for anyone who wants to feel more confident, supported, and informed as they prepare their body for pregnancy, birth, and recovery.
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In this article you'll find tips to:
- Prepare your body for pregnancy and birth in a realistic, supportive way
- Understand why recovery after birth does not happen automatically
- Recognise early signs of pelvic floor overload, heaviness, or weakness
- Support your pelvic floor and core during pregnancy, not just after birth
- Adapt exercise when pregnancy feels hard or painful
- Manage pelvic girdle pain safely during pregnancy
- Train your body for birth without pushing through symptoms
- Use small, consistent movement to support both physical and mental health
- Identify postpartum symptoms that are common but not something you have to accept
- Know when and why to seek support from a pelvic floor physiotherapist
If you have ever caught yourself thinking, how can I best prepare my body for pregnancy and birth, you are not alone. So many women put their energy into planning the nursery, the birth preferences, the baby gear, and the logistics, yet very few of us are taught how to prepare the body that is going to carry, birth, and recover.
This is not about doing everything perfectly. Pregnancy and birth are a physical event, and your body deserves support before, during, and after.
Pregnancy and birth change your body (and recovery is not automatic)
One of the biggest misconceptions many women have is assuming recovery will simply happen because they feel strong or because pregnancy feels relatively smooth.
Pregnancy and birth change your body in deep ways. Your pelvic floor, core, connective tissues, breathing mechanics, posture, and overall load tolerance all shift. Even if you feel like you “bounce back”, your body is still different. That does not mean anything is wrong. It means recovery deserves intention, not luck.
Preparing for birth is not just about what happens on the day. It is also about what you build in the months leading up to it, so the body has a better foundation to recover from.
Why we should train for birth like we train for everything else
Most of us would not run a marathon without training. We would not play sport without practice. Yet birth is one of the biggest physical events many women experience, and we often go into it with little preparation beyond hoping it goes smoothly.
When we talk about “training”, this does not mean punishing workouts or pushing through exhaustion. It means preparing the body in a way that supports:
- pelvic floor function
- core and whole-body strength
- mobility and comfort
- stamina and load tolerance
- recovery readiness
Exercise during pregnancy can support postnatal recovery outcomes. It can help pelvic floor recovery, whole-body strength, and returning to movement sooner after birth.
If you are asking yourself, how can I best prepare my body for pregnancy and birth, this is one of the most evidence-based places to start: consistent, appropriate movement that meets you where you are.
The best way to prepare your body is to work with your current season
Some pregnancies feel relatively smooth. Others come with nausea, pelvic girdle pain, fatigue, sleep disruption, and the demands of caring for other children. When your body feels hard to live in, exercise can feel overwhelming.
This is where many women either stop completely or push through in ways that flare symptoms. Neither tends to support long-term recovery.
Instead, focus on movement that nurtures your body in its current season.
That might look like:
- short walks broken into smaller chunks
- gentle strength sessions focused on control and support
- stretching and mobility to ease tightness
- pregnancy-friendly core work that supports pressure management
- five minutes of movement on hard days, not zero
Even small amounts of movement can make a difference to how you feel mentally, physically, and emotionally. The mental health benefits matter just as much as the physical ones.
Focus on pelvic floor and core support (not just “doing kegels”)
No matter if you have a vaginal or a caesarean birth, this is important.
Many women are told to “do their pelvic floor exercises” without any real explanation of what that means or how it fits into the rest of the body.
Pelvic floor preparation is not only about squeezing. It includes:
- learning how to contract and relax
- coordinating pelvic floor function with breathing
- building strength and endurance gradually
- strengthening the rest of the body so the pelvic floor is not doing all the work
- managing pressure during daily tasks like lifting, coughing, or going to the toilet
Core preparation follows the same principle. Pregnancy changes how your abdominal wall functions. The goal is not to avoid change, but to support your body so it can adapt and recover more effectively.
Pay attention to the things we are told to ignore
A common narrative around motherhood is that certain symptoms are “just part of it”. While many issues are common, that does not mean they are something you have to live with.
It is worth seeking support if you experience:
- leaking when you sneeze or exercise
- heaviness or dragging sensations
- pain with sex
- feeling unstable through the pelvis, hips, or core
- ongoing pelvic girdle pain
- a lack of confidence in your body
If something affects your comfort, function, or confidence, support can help. Addressing these concerns earlier often makes recovery smoother.
Practical ways to prepare your body for pregnancy and birth
If you want a simple starting point, here are some practical steps.
1) Keep moving in a sustainable way
Consistency matters more than intensity. A few supportive sessions each week will do more for your body than occasional big workouts.
2) Build functional strength
Legs, glutes, upper back, and deep core support all matter. Pregnancy and postpartum life place ongoing physical demands on the body.
3) Learn pressure management
How you breathe, brace, and move affects pelvic floor comfort and recovery. This is a key but often overlooked skill.
4) Reduce unnecessary load
Pregnancy can bring strong nesting instincts, but repeated heavy lifting and poor mechanics can increase pain and strain. Ask for help earlier than you think you need to.
5) Seek support when something feels off
A pelvic floor physiotherapist can help you understand what your body needs and guide you with a plan that fits your symptoms and stage of pregnancy.
Final thoughts
If you are asking, how can I best prepare my body for pregnancy and birth, the answer is not perfection. It is intention, support, and respect for what your body is doing.
Pregnancy and birth are transformative experiences. Preparing your body with care now can make a meaningful difference to how you recover and how confident you feel moving forward.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Register now: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
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