LIFTING WHILE PREGNANT? Safe Exercises You Can Do for Every Trimester with Gina Conley

Hello, friends! Robert Sikes here, and I'm excited to share some amazing insights from my recent talk with Gina Conley, a perinatal fitness expert, doula, and author. Whether you're an athlete, a soon-to-be mom, or just curious about staying strong and healthy through pregnancy and beyond, this blog post is for you. Gina breaks down everything from safe workouts during pregnancy, birth prep tips, to postpartum recovery advice — all in a way that's easy to understand and super practical.

Why Gina Chose Perinatal Fitness

Gina's journey into this field started after she left active duty in the army and became a stay-at-home mom. Like many women, she found pregnancy fitness information confusing and often discouraging. She explains…

"During my first pregnancy, I was told pelvic pain is totally normal, there's nothing we can do about it, and I could barely walk. That was unacceptable to me."

So, she went back to school, got degrees in exercise science, and started working with pregnant and postpartum clients to create workouts that actually help women feel better, move comfortably, and prepare for birth.

Her experience is real and relatable: she's been pregnant four times, balancing motherhood with her passion for fitness. Gina's mission is to clear up the confusion around pregnancy exercise and show women that pain during pregnancy is not something they have to just accept.

What About Exercise During Pregnancy? Can You Keep Lifting and Running?

One of the most common questions Gina gets is whether athletes can continue their workouts while pregnant. The answer? Yes, with some smart adjustments.

Gina says…

"You can absolutely continue workout programs that you've been doing at a fairly high intensity, especially in the first and second trimesters. You might want to lower intensity just a little, like 70 to 90 percent effort."

The key is listening to your body and making modifications as your pregnancy progresses.

For example, squats might turn into box squats, and deadlifts might switch to sumo style or use lighter weights. If running starts to feel uncomfortable, switching to walking, swimming, or using an elliptical can keep you active without causing pain. Gina stresses…

"It's really not necessary to force through discomfort or pain. You can absolutely modify in ways that make sense."

And if you've never exercised before, pregnancy can still be a great time to start! Gina encourages beginners to take it slow, use bands and light weights, and even work with a trainer or follow a guided program to stay safe.

Balancing Strength and Flexibility for a Smooth Labor

Here's a fascinating point Gina made about athletes and birth:

"There are people that believe if you lift weights, your pelvic floor will be so tight the baby can't come out easily, leading to longer labor or C-section."

But Gina explains it's not just about lifting weights — it's about how you move.

Most weightlifting focuses on front-to-back movement (called the sagittal plane), like squats and deadlifts. This can make the back half of your pelvic floor tight if you don't balance it with side-to-side and rotational movements.

So, Gina recommends adding side lunges, lateral band walks, and exercises that promote internal hip and pelvic rotation. These help "pull the bottom of the pelvis open" and create space for the baby during labor. She even suggests checking out the "mom stay fit hip shift" exercise on YouTube to see what this looks like.

Adding these movements not only supports better labor outcomes but also helps prevent common issues like stalled labor or the need for a C-section. The takeaway? Don't just focus on heavy lifts; include accessory work that targets different movement patterns.

Tools You Can Use at Home for Pregnancy Fitness

Gina is a big fan of resistance bands and yoga blocks for home workouts. These tools are easy to use and versatile, helping you strengthen muscles safely and improve mobility.

• Resistance bands: Great for rotational work and can be looped around legs or held in hands.
• Yoga blocks: Useful for pelvic rotation exercises and improving balance.
• Door anchors: Help attach bands for more varied resistance exercises.
• Medium weights: Dumbbells or kettlebells for strength training.

Having these simple tools at home makes it easier to maintain a daily fitness habit, especially when you're juggling everything else pregnancy brings.

Birth Prep: Daily Practices to Help Baby Move Into the Right Position

Gina also shared some great tips on birth preparation, especially for helping your baby move into the best position for birth. She recommends techniques inspired by "Spinning Babies," a popular method that focuses on releasing tension in the ligaments around the uterus.

Here are some key daily practices:

• Belly lifts:  Gently lifting the belly with a rebozo or hands to release tension in the broad ligament.
• Pelvic tilts: Simple movements to help release uterine ligaments and make room for baby.
• Forward-leaning inversions: Positions that stretch the round ligaments and utero-sacral ligaments. These can be done once or twice a day for 20-30 seconds.
• Hip flexor releases: Using stretches or massage to ease sharp pains like "lightning crotch."
• Massage and self-care: Using tools like cups or hands to gently move skin and tissue around scars or tight areas.

These practices help balance the ligaments and muscles around your uterus and pelvis, giving the baby the best chance to move into an optimal position for a smoother labor.

Sleep Tips to Stay Comfortable During Pregnancy

Getting good sleep during pregnancy can be tough, but Gina has some great advice to make it easier:

• Invest in a good pregnancy pillow: Create a cozy nest that supports your body.
• Try different sleeping positions: It's okay to sleep on your right or left side—do what feels best.
• Use pillows between your knees and under your belly: This can ease hip and pelvic pain.
• Increase magnesium intake: Helps with relaxation and may reduce insomnia.
• Practice mindfulness or meditation before bed: Apps like GentleBirth or Insight Timer offer great pregnancy-specific guided meditations.
• Consider mattress quality: A new mattress topper can make a big difference if your mattress is worn out.

Gina admits she struggled with pregnancy insomnia too, so these tips come from experience and research.

Postpartum Recovery: Taking It Slow and Smart

After birth, many moms feel pressure to "bounce back" quickly, but Gina stresses patience and healing first:

"My general recommendation is no earlier than four to six weeks postpartum before you resume structured exercise, and even then, start very light."

The first month is about tissue healing, managing inflammation, and bonding with your baby. Gentle movements like walking, breathing exercises, and light mobility are encouraged, but heavy workouts should wait.

For moms recovering from a cesarean, Gina suggests using a belly band for gentle support and doing desensitization work around the incision to help with healing.

After that first month, you can start slowly rebuilding strength with careful progressions. Gina's program starts with simple floor-based movements, focusing on connecting breath with movement, then gradually adds squats and weights over weeks.

She reminds mothers…

"You literally created a life. Rest for a month. It's okay."

And she encourages new moms to be kind to themselves and embrace the slow journey back to fitness.

Special Tips for C-Section and VBAC Moms

Gina points out that recovery speed depends more on blood loss than birth type, but cesarean moms often need extra focus on reconnecting core muscles. She includes "anterior oblique sling" exercises in her postpartum program to help with this.

For moms planning a VBAC (vaginal birth after cesarean), Gina recommends scar mobilization during pregnancy to keep tissues flexible and improve baby's positioning. Plus, having a supportive care team and a mindset of surrender and trust is crucial.

Being a Birth Partner: Dos and Don'ts

As a husband and birth partner myself, I found Gina's advice gold:

"The worst thing you can do is eat a tuna sandwich or take a nap without permission. Be mentally and physically present."

She says partners should focus on their spouse, put phones away, and learn comfort measures like hip squeezes. Sometimes, just asking, "Do you want me to squeeze your hips?" can make a huge difference.

Also, partners need to take care of themselves by eating and drinking fluids during the long labor hours. Being present and supportive, even when labor gets tough, is the best thing you can do.

Gina's Book: Training for Two

If you want a full guide to prenatal fitness, Gina's book "Training for Two" is a must-have. It's designed for athletes but helpful for anyone looking to stay strong and pain-free during pregnancy.

The book includes:

• Modifications for compound lifts like squats, deadlifts, and bench press.
• Solutions for common pregnancy pains like pelvic pain and tailbone pain.
• Labor positions and comfort techniques.
• Early postpartum recovery guidance.
• QR codes linking to videos for visual learning.

You can find it on Amazon, Barnes & Noble, or wherever you buy books online.

Final Thoughts

Pregnancy and motherhood are incredible journeys that deserve respect, knowledge, and care. Gina's holistic but practical approach makes fitness, birth prep, and recovery feel achievable and empowering for every woman.

Remember, pregnancy isn't a time to stop moving — it's a time to move smarter and listen to your body. And postpartum isn't about rushing back to your old routine but rebuilding with patience and love.

Thanks for reading! If you want to learn how to get shredded, stay strong, and fuel your body the right way, I invite you to join my FREE Masterclass! Discover my 7-Phase System that's helped hundreds lose fat, build muscle, and transform their lives — without wasting time on useless supplements or endless cardio.

Frequently Asked Questions

Can I continue high-intensity workouts during pregnancy?

Yes, especially in the first two trimesters. Lower your intensity to about 70-90% effort and modify exercises as your body changes. Always listen to your body and avoid pain.

What exercises help prepare for labor?

Incorporate side lunges, pelvic tilts, hip shifts, and rotational movements to open the pelvis. Daily ligament release techniques like belly lifts and forward-leaning inversions also help the baby get into the best position.

How soon can I start exercising after birth?

Start with gentle movement after birth, but avoid structured exercise for at least 4-6 weeks to allow tissue healing. Gradually rebuild strength with mindful progressions.

What's the best way to support a laboring partner?

Be present, put away distractions, learn comfort measures, and communicate often. Take care of yourself, too, by eating and drinking fluids.

Are resistance bands good for pregnancy workouts?

Absolutely! Resistance bands are versatile, easy to use at home, and great for strengthening muscles safely during pregnancy.

For more tips and support, check out Gina's Instagram and YouTube channel, "Mamaste Fit," and consider grabbing her book "Training for Two" for a complete guide.