Prenatal Wellness
Weekly wellness, tuned to your pregnancy
Pregnancy-safe fitness, pelvic floor, core, breathing, nutrition, sleep, and mental wellness — guidance that shifts with each week, so you’re never doing too much or too little.
Week
20
This week’s milestone
Halfway mark. Anatomy scan often here — a good time to discuss exercise modifications with your provider.
Fitness
Pregnancy-safe movement
Keep walking, swimming, and prenatal yoga; add light strength work 2x/week with bands or dumbbells. After week 16, avoid lying flat on your back.
Pelvic Floor
Coordination & relaxation
Add slow “elevator” lifts with full relaxation between, plus hypopressive-style breathing. See a pelvic PT if you notice leakage or pressure.
Core
Deep core & posture
Bird-dog, side planks, and supported squats build functional strength. Watch for doming/coning along your midline — modify if you see it.
Breathing
Calm & labor prep
Try 4-7-8 or box breathing for stress. Begin practicing slow labor breathing patterns as you move toward the third trimester.
Nutrition
Fuel & hydration
Add calcium, vitamin D, and low-mercury omega-3 (e.g., salmon, sardines). Fiber and fluids help with constipation.
Sleep
Rest & positioning
Left-side sleeping with a pillow between your knees eases hips and back; raise the head of the bed if heartburn appears.
Mental Wellness
Mood & mindset
Start shaping birth preferences and a support plan. A prenatal mental-health check-in is a healthy, proactive step.
One smooth journey, with a guide by your side
Book a complimentary 1:1 with a Nested Baby wellness coach to build a pregnancy-safe movement, breathing, and nutrition plan that fits your week — and your life.
- • Personalized fitness & pelvic floor plan
- • Nutrition and sleep strategies for your trimester
- • Mental wellness and birth-prep support
Personalized, pressure-free, and completely free. Tell us a little about you and we’ll match you with the right coach.