10-Min Birth Prep Mobility Flow No Birth Ball Needed | Pregnancy Pelvic Floor & Labor Prep Exercises

Join Dr. Mae Hughes for this 10-minute birth prep mobility flow designed to help create space through your ribs, pelvis, and pelvic floor while encouraging optimal fetal positioning and improving full-body mobility during pregnancy. This guided class focuses on birth preparation through breath-led mobility and positional work to help release tension in the uterus, hips, inner thighs, and pelvic floor while improving rib cage expansion and pelvic alignment. You’ll move through a variety of positions—including inversion (optional), seated mobility, all fours, half kneeling, quadruped, and side-lying breathing—to support space creation and relaxation throughout your entire core system. All exercises are pregnancy-optimized and pelvic floor–friendly, with options and modifications provided for every movement so you can safely adapt based on comfort level, trimester, and medical considerations. In this workout, you’ll work on: • Rib cage expansion + 360° breathing • Pelvic floor relaxation and down-training • Hip and pelvic mobility for labor prep • Inner thigh (adductor) release • Pelvic inlet, mid-pelvis, and outlet mobility • Gentle inversion alternatives (optional) • Pregnancy-safe birth preparation movement flow Equipment Needed: • Bench or stool (for optional inversion) • Pillow • Mat ✨ Want a complete pregnancy fitness plan? Movement Through Pregnancy is my 37-week prenatal strength and mobility program designed by a pelvic floor physical therapist to help you stay strong, reduce pregnancy discomfort, prepare for labor, and support a smoother postpartum recovery. Learn more here: https://drmaehughes.com/movement-thro... Timestamps: 00:00 Introduction 00:34: Beginning of Mobility Flow 10:07: End of Mobility Flow 11:21:Final Thoughts Follow along for pelvic floor-informed fitness & pregnancy education: Instagram: @dr.maehughes TikTok: @dr.maehughes 🔔 Like, subscribe, and hit the bell so you never miss a new pregnancy or postpartum workout. Disclaimer: Always consult your healthcare provider or pelvic floor physical therapist before beginning any new exercise program during pregnancy. #BirthPrep #PrenatalWorkout #ThirdTrimesterPregnancy #PregnancyMobility #PelvicFloorExercises #PregnancyWorkout #LaborPrep #PrenatalFitness #MovementThroughPregnancy