WHO IS FOR
Who is this for?
Pregnant women in any trimester after confirming exercise is suitable
Those wanting to return to movement with confidence
Those seeking practical ways to ease everyday discomfort
MumNatal
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Pregnancy
An educational movement programme combining body awareness, breathing, daily mobility and progressive strengthening during pregnancy.
WHO IS FOR
Pregnant women in any trimester after confirming exercise is suitable
Those wanting to return to movement with confidence
Those seeking practical ways to ease everyday discomfort
PROBLEMS
Lower-back discomfort
Pelvic discomfort
Neck and shoulder tension
Fatigue and low movement confidence
Programme curriculum
Module 1
Understand pregnancy changes and begin with breathing and comfortable positions.
1. Warm Up routine
4 min
2. core activation
1 min
3. Hip Opener
1 min
4. Correct Breathing
1 min
This is general educational and rehabilitation content, not a substitute for individual medical assessment. Seek clinical clearance for a high-risk pregnancy or concerning symptoms, and stop for sharp pain, bleeding, dizziness or unusual shortness of breath.
Reduced core or pelvic-floor strength
BENEFITS
The programme focuses on understanding, progression and safe practice—not isolated exercises without context.
Reduce posture-related pressure and discomfort
Improve posture and daily-movement awareness
Support joint and pelvic mobility
Build strength progressively
Build movement foundations for birth preparation
INCLUDES
Short, clear educational videos
Repeatable weekly practice plans
Breathing and relaxation practice
Pelvic-floor and pressure-management practice
Progress tracking in your account
REQUIREMENTS
A small, safe space to move
Comfortable clothes and drinking water
Module 2
Practical routines for the back, pelvis and neck.
1. Lower-back comfort routine
1 min
2. Pelvic and hip mobility
2 min
3. Mid back and chest pain
1 min
Module 3
Progressive strength for the legs, trunk and pelvic floor.
1. Stretching and cool down exercises
2 min
2. Core Support
1 min
3. Full-body strength
7 min
Module 4
Bring the skills into daily life and prepare for the next stage.
1. Safe abs exercise
1 min
2. Pelvic Floor Activation
6 min
Module 5
1. Birth Preparation (Third Trimester)
2 min
2. Ball Birth Prep
5 min