5 Essential Pregnancy Exercises to Start Doing TODAY

When I was pregnant with my first baby, I kept hearing how important it was to “open the hips.” So, like many people, I bought a birth ball, sat on it with my knees wide, bounced on it while watching Netflix, and hoped for the best.

Spoiler alert: that bouncing didn’t do much—except maybe wear out my thighs and make my hips feel stiff.

What I really needed was guidance on how to create balanced space in my pelvis, so my baby could move into a good position for birth—and so my body could actually support the process of labor without tension, misalignment, or unnecessary pressure.

Now as a doula and prenatal movement specialist, I help pregnant people use intentional movement to support comfort, reduce common aches and pains, and prepare the body for birth in a way that’s practical and effective.

If you’re pregnant, these five movements are a powerful way to start creating space in your pelvis today—and trust me, your future self in labor will thank you.

Why Creating Pelvic Space Matters

Your pelvis is not a rigid container—it’s a dynamic structure made of bones, ligaments, and muscles that can move and shift throughout pregnancy and labor. But when the surrounding soft tissue becomes tight, imbalanced, or restricted, it can limit baby’s ability to move into or through the pelvis with ease.

That matters, because babies often don’t just “drop” into position on their own. They spiral, rotate, and shift into alignment through the path of least resistance.

Our job is to make that path clear, open, and balanced.

This is where gentle, consistent movement comes in. These five techniques are drawn from Spinning Babies®, yoga, and functional movement principles—and they’re most effective when practiced regularly throughout pregnancy (not just at 38 weeks when panic sets in).

5 Movements to Create Space in the Pelvis

1. Side-Lying Release

“Soft tissues in balance can help baby into balance.” – Spinning Babies®

This technique, developed by Spinning Babies®, uses passive positioning to release tension in the pelvic floor, psoas, adductors, and surrounding fascia.

How to do it: Lie on your side on a firm surface (like a couch or massage table), with your top leg supported and dangling off the edge. Your lower leg stays straight, and your upper body stays square. You stay in this position for 3–5 minutes per side, with deep, relaxed breathing.

Why it helps: Balances muscle tone on both sides of the pelvis, eases tension in the hip and pelvic floor, and makes space for baby to shift into a better position—especially if baby is not yet engaged or seems “stuck.”

Find full instructions (very important!) here on the Spinning Babies website, including instructions for how to do this without a partner helping you.

2. Side Lunge with One Leg on a Chair

This deep side lunge stretches the inner thighs, adductors, and pelvic floor while encouraging hip mobility and opening the midpelvis.

How to do it: Stand facing sideways to a sturdy chair. Place one foot on the chair seat and shift your weight gently into the lunge, keeping your hips square and spine upright. You can rest your hands on your thighs or use a wall for support.

Why it helps: Lengthens tight inner thigh muscles that may restrict the pelvis, encourages baby to descend more symmetrically, and prepares your body for upright labor positions like lunges and asymmetrical movement.

I love this video demo from MamasteFit (who are also an amazing resource, definitely follow their stuff!)

3. Pelvic Tilts, Circles, or Figure 8s on a Birth Ball

Gentle, rhythmic movement on a birth ball helps mobilize the sacrum, lumbar spine, and pelvic floor while encouraging better pelvic alignment.

How to do it: Sit on your ball with feet flat on the floor. Slowly move your pelvis in controlled forward/backward tilts, circular motions, or figure 8 patterns. Keep your breath soft and your shoulders relaxed.

Why it helps: Improves body awareness and flexibility in the pelvis, encourages balanced muscle tone, and helps baby settle deeper into the pelvis in a neutral position (rather than posterior or tilted).

You can find these and other great birth ball moves in this video by Bridget Teyler of Built to Birth.

4. Rocking Child’s Pose with Internal Rotation

This variation on traditional child’s pose adds a subtle hip rotation that helps stretch and decompress the sacrum and lower back, release tension in the posterior pelvic floor, and open the outlet of the pelvis.

How to do it: Kneel on the floor with knees slightly wider than your hips and toes turned inward slightly. Sink your hips back toward your heels and rest your chest and arms on a pillow or bolster. Gently rock your hips side to side, breathing deeply.

Why it helps: Encourages the sacrum to move freely, which is essential for outlet expansion during labor. Internal rotation in this pose helps stretch the deep hip rotators (like the piriformis) and balances the posterior pelvis.

Here's another great demo from MamasteFit

5. Baddha Konasana (Bound Angle Pose) for Pelvic Inlet Opening

This classic yoga pose—also known as butterfly pose—is a gentle, grounding position that stretches the inner thighs, encourages pelvic floor awareness, and helps soften tension around the pelvic inlet.

How to do it: Sit tall with your spine upright and bring the soles of your feet together, letting your knees drop open. You can sit on a folded blanket or bolster to elevate your hips if needed. For an added stretch, gently lean forward from your hips, keeping your spine long.

Why it helps: This pose gently opens the upper pelvis (pelvic inlet), encouraging baby to engage in a neutral, head-down position. It also supports balance in the deep hip muscles and pelvic floor, preparing the body for more easeful movement during labor.

🧘‍♀️ Pro tip: Pair this pose with deep diaphragmatic breathing to promote relaxation and connection to your pelvic floor.

Check out this helpful article from The Prenatal Yoga Center full of more poses to open different parts of the pelvis.

Final Thoughts: Start Now, Not Later

These movements are simple, but powerful. They’re not flashy. They won’t go viral on TikTok. But done regularly, they can help you:

• Feel more comfortable in your body

• Reduce hip, back, and pelvic pain

• Encourage your baby into an optimal position

• Support a smoother, more intuitive labor and birth

These movements are just the beginning.

If you want support creating more space in your body—and more confidence in your birth—here are 3 ways we can work together:

1. Join me for Prenatal Yoga
Move, stretch, and strengthen with intention. Each class is designed to support your body and prepare you for a smoother birth—physically and mentally.' Classes returning soon in Grinnell IA.

2. Sign up for my next Birth Ready Workshop
This half-day crash course blends movement, birth education, and partner support to help you understand what to expect and how to prepare for labor, birth, and postpartum recovery.

3. Schedule your free Doula Consultation
Let’s talk about your hopes, fears, and how you want to feel during your birth. Whether you’re planning your first birth or a VBAC, I’d love to support you.