Five Targeted Exercises to Ease Common Pregnancy Discomforts

Pregnancy often brings discomforts such as hemorrhoids, leg cramps, and sciatica, but a series of specific exercises can mitigate many of these issues, according to physical therapist Krystle Howald of Expecting and Empowered. She suggests performing two sets of five distinct movements—banded side walks, glute bridges, dumbbell chops, bird dogs, and Romanian deadlifts—three times per one outlet, which also satisfy the CDC’s recommendation of 150 minutes of moderate-intensity activity for expectant mothers.

The routines target hip stability, deep core strength, and postural muscles, helping to prevent pelvic pain, back strain, and diastasis recti. Pelvic-floor expert Janelle Frederick adds that in the third trimester, gentle stretches like happy baby, child’s pose, cat-cow, and diaphragmatic breathing prepare the pelvic floor for birth. Dr. Ana Cepin cautions that any signs of dizziness, breathlessness, or chest pain require an immediate stop to the exercises. The guide was edited by Malaka Gharib and produced for a journalist at one outlet Kit series.