Prenatal Foundations

Preparing Your Body for Birth at Home 

Pregnancy is a powerful transformation; physically, mentally, and emotionally. At Vitality Fitness, we believe that moving safely and mindfully during pregnancy isn’t about pushing your limits, but about preparing your body for birth and beyond. 

Our approach to prenatal fitness supports mobility, strength and confidence, from the comfort of your home. With intentional movement, you can ease common aches, support the baby’s growth, and lay the foundation for a smoother recovery after delivery. 

Why Gentle Prenatal Movement Matters 

1. Eases Pregnancy Aches

   - As your body changes, gentle movement helps reduce back, hip, and joint discomfort. 

2. Boosts Circulation

   - Steady blood flow supports your baby’s development and can minimize swelling in the legs, feet, and hands. 

3. Builds Endurance

   - Strengthening your lower body and core helps support your growing belly and helps you feel more capable during labor. 

4. Deepens Body Awareness

   - When you move with intention, you build a stronger mind-body connection, so you can respond to labor cues with more confidence.

Key Move: Chair‑Assisted Squats 

Why it works: 

Squats are a crucial movement for preparing for the big day. Not only do they target the largest muscles in your body (quads, aka thighs), but they also work your core and provide functional strength that applies to everyday life. 

Additionally, squatting encourages hip mobility needed for childbirth. At the bottom of a squat your pelvic bones widen which creates a larger birth canal. Working on this type of mobility gives expecting mothers a higher chance of a smooth and easy birth.  

Expert Tip from Vitality Fitness 

The chair isn’t only there to assist your upward strength. You can hold the chair and lean back to keep your weight on your heels. 

Engage your core on the way up and relax your core on the way down. Think "stability" as you drive strength through your heels into the floor as you rise. Then think "mobility" as you relax your core, sinking your hips towards the floor.

Prenatal movement doesn’t require a gym or fancy gear. With simple tools (like a chair) and expert guidance, you can feel stronger, safer, and more in tune with your changing body—all from home. 

We’re proud to partner with PostParty to bring in-home prenatal sessions directly to mothers in NYC. 

Join the PostParty waitlist to be among the first to access personalized care that meets you where you are, literally. 

Let’s move with purpose and prepare with power.