Line Method DC
Line Method DC
Being active during pregnancy is good for you and your baby, making it a beautiful and positive experience. Exercising during pregnancy helps with physical discomfort, boosts mood, improves sleep, and prepares the body for labor and delivery.

At Advantia Health, our team of healthcare providers is here to help and support you throughout your pregnancy journey. We’re partnering with The Line Method, a fitness studio in Washington, D.C., to share recommended exercises for prenatal fitness. Our goal is to empower you to prioritize wellness during your pregnancy.

the line method

Consult with Your Healthcare Provider

Before starting any new exercise routine during pregnancy, it is essential to consult with your healthcare provider. They can provide personalized recommendations based on your health status and pregnancy progression. Listen to your body and modify the exercises as needed to ensure your comfort and safety.


Why Prenatal Exercise Matters

During pregnancy, your body undergoes numerous changes. Exercise can reduce discomfort from changes like back pain, swelling, and fatigue. Exercise can also help you get ready for labor and childbirth by improving your endurance, strength, and flexibility.

Furthermore, researchers have linked staying active during pregnancy to a lower risk of gestational diabetes, preeclampsia, and cesarean delivery. It may even lead to a faster postpartum recovery.


Safe and Effective Prenatal Exercises

During pregnancy, it’s important to avoid intense new workouts. However, there are many safe and effective exercises that can keep you fit and healthy throughout your pregnancy. Incorporating a balanced mix of cardiovascular, strength, and flexibility exercises is key to maintaining overall fitness.

Cardiovascular Exercise

Walking, swimming, and gentle aerobics can improve circulation, keep your heart and lungs healthy, and increase your energy. These exercises are gentle on your joints, making them ideal for expectant mothers.

Strength Training

Pregnancy is a time when maintaining muscle strength is crucial. Building strong muscles can support the added weight and prepare your body for the physical challenges of childbirth. Use resistance bands, light weights, and bodyweight exercises to stay strong and toned in your routine.

Flexibility & Stretching

Prenatal yoga and stretching exercises can help alleviate muscle tension, improve posture, and promote relaxation. These gentle exercises enhance flexibility and can be particularly useful in preparing your body for childbirth.

We are excited to share three safe and effective prenatal exercises from The Line Method. These exercises will provide support for you during your pregnancy. Below are video demonstrations of these exercises:

1. Lying Adductor: Strengthen your pelvic muscles and inner thighs with this safe and effective lying adductors exercise.

2. Pelvic Floor Exercises: Learn important pelvic floor exercises to maintain strength and support for your pelvic muscles for pregnancy and childbirth.

3. Hip Openers/Strengthening Exercises: Experience a series of gentle hip-opening and strengthening exercises designed specifically for expectant mothers, promoting flexibility and stability.


At Advantia Health, we are dedicated to providing comprehensive care for women throughout every stage of their lives. Remember, staying active during pregnancy is not only beneficial for you—it also positively impacts your growing baby. 

With the right exercises and mindset, you can embrace your pregnancy journey with strength, confidence, and joy. Being active while pregnant, such as walking or doing yoga, can improve your pregnancy and make it more enjoyable. Your journey to motherhood is beautiful, and we’re here to support you every step of the way.