Pelvic Floor and Hip Mobility Birth Preparation | 3rd Trimester Workout | Pregnant 37weeks + 4days

Prepare your body for labour with this gentle and effective pelvic floor and hip mobility routine, filmed at 37 weeks + 4 days pregnant. This third trimester workout is designed to help you build awareness, release tension, and create space in your pelvis—supporting smoother movement, greater comfort, and a more positive birth experience.

During late pregnancy, your hips, pelvis, and pelvic floor play a crucial role in labour progress and comfort. This routine focuses on mobility, relaxation, and functional movement, helping your baby settle into an optimal position while reducing tightness and discomfort in your lower body.

Perfect for expecting moms in their third trimester, especially weeks 37–40+, this practice is safe, slow, intentional, and ideal for daily birth preparation.

This workout supports:
Pelvic floor relaxation (essential for labour)
Hip mobility and flexibility
Reduced tension in the lower back and pelvis
Better alignment for optimal fetal positioning
Improved circulation and comfort in late pregnancy
Mind-body connection for birth
Increased awareness of pelvic movement

All exercises are gentle, safe, and can be adapted for all levels.

Why Pelvic Floor & Hip Mobility Matter in Late Pregnancy?
As you approach labour, your body naturally softens and opens to prepare for birth—but many of us carry unnecessary tension in the pelvic floor and hips without realizing it.

This routine helps you:
Release tight muscles that may restrict movement
Learn how to let go rather than hold tension
Support your baby’s descent
Build confidence through mindful, functional movement

Mobility + relaxation = smoother, more comfortable labour mechanics.

Who is This Third Trimester Routine For?
This video is perfect for:
Moms-to-be between 37–40+ weeks pregnant
Anyone wanting to prepare physically for birth
Women with pelvic tension or discomfort
Those practicing hypnobirthing or gentle birth techniques
Expecting mothers seeking low-impact movement
Anyone wanting a calming prenatal workout

Whether you're getting ready for a natural birth, medicated birth, or just looking for comfort in late pregnancy, this routine supports you.

Share Your Journey with me!

Let me know in the comments:
How many weeks pregnant are you today?
Are you doing mobility or pelvic floor work to prepare for labour?
Do you want more birth-preparation routines?

Your experiences help other expecting moms feel supported and encouraged.

If you enjoyed this video please like, comment, and subscribe for more pregnancy-supportive routines!

Subscribe to my channel:    / @mypregnancypostpartumjourney  

Check out other 3rd trimester workouts:
   • Third Trimester Workouts (3rd) & Birth Pre...  

Do a kegels training with me:
   • Kegel Exercises | Pelvic Floor Training | ...  

Learn about baby development and mama symptoms, as well as how to relieve pregnancy symptoms here:
   • Week by Week Pregnancy Updates - Mama Symp...  

I’m 37 weeks + 4 days in this video—moving right alongside you. You’re doing amazing, Mama!

Disclaimer:
Always consult with your OB-GYN, midwife, or healthcare provider before starting any exercise program during pregnancy. Every pregnancy is unique, and what’s safe for one person may not be for another. Listen to your body, take breaks as needed, and stop immediately if you feel any discomfort, pain, dizziness, or anything that doesn’t feel right. Your health and your baby’s safety come first.