Pregnancy is an incredible journey, but as your body adapts to growing a baby, it undergoes postural changes, weight shifts, and increased strain on muscles and joints. To support your body, minimize discomfort, and prepare for labor and postpartum recovery, focusing on key muscle groups is crucial.

In this guide, we’ll cover three essential muscles to strengthen during pregnancy, why they matter, and safe, effective exercises to help you stay strong.

1. Erector Spinae: The Key to Posture and Back Support

Why It Matters

The erector spinae muscles run along the spine and are responsible for maintaining good posture and spinal support. During pregnancy, as your center of gravity shifts, the lower back tends to arch more to compensate for the growing belly. This can lead to back pain and discomfort.

How to Train These Muscles

• Romanian Deadlifts
• Suitcase Deadlifts

These exercises strengthen the lower back, glutes, and hamstrings to provide postural support and reduce strain....