Diaphragmatic breathing helps link your breath to your core and pelvic floor, both of which play a key role in labour and recovery. How to do it: Sit or lie down comfortably Inhale slowly into your belly Exhale gently while drawing your lower belly inward Keep your shoulders soft and chest relaxed Practice for a few minutes a day. It's subtle but powerful.

3. Add Pelvic Floor Support

Strengthening your pelvic floor now can help with labour, delivery, and postpartum recovery but it’s not just about squeezing. Focus on: Both contraction and relaxation Slow, controlled Kegels Using a pelvic health app if helpful (look for programs designed for pregnancy) Balance is key: strong and soft.

Pregnancy Guide Week 17: How to Support Your Core as Your Body Preps f

WELCOME TO WEEK 17

Foundational Strength for Birth and Beyond

This week, Ema walks through how to gently support your core from the inside out.

Why Early Core Work Matters

Most people think birth prep starts at the end of pregnancy but your body’s been preparing for weeks. By Week 17, your posture, ligaments, and centre of gravity are already shifting to make space for what’s ahead.

Supporting your core now isn’t about aesthetics or doing crunches. It’s about building strength, alignment, and breath awareness to reduce discomfort, prepare for labour, and support your recovery postpartum.

These practices are simple, low-pressure, and safe to begin now.

This doesn’t mean planks or ab work. It means reconnecting with your deep core muscles, especially the transverse abdominis, which acts like a built-in support belt.

Try this:
Begin with small movements and gentle tension-building. A pre/postnatal Pilates class (in person or online) is a great place to start.

Diaphragmatic breathing helps link your breath to your core and pelvic floor, both of which play a key role in labour and recovery.

How to do it:

Sit or lie down comfortably
Inhale slowly into your belly
Exhale gently while drawing your lower belly inward
Keep your shoulders soft and chest relaxed

Practice for a few minutes a day. It's subtle but powerful.

Strengthening your pelvic floor now can help with labour, delivery, and postpartum recovery but it’s not just about squeezing.

Focus on:

Both contraction and relaxation
Slow, controlled Kegels
Using a pelvic health app if helpful (look for programs designed for pregnancy)

Balance is key: strong and soft.

A birth ball (exercise ball) is more than just a labour tool. Sitting on it regularly helps maintain good pelvic alignment, encourages mobility, and can reduce back or hip discomfort.

Try this:
Swap your desk chair or couch for a ball for 20–30 minutes a day. Gentle circular hip rolls and rocking are great additions.