Core Strengthening in Pregnancy: Build Strength, Reduce Pain, and Prepare for Birth

Support Your Changing Body During Pregnancy

Pregnancy brings incredible changes to your body, and with those changes can come discomfort, instability, and tension. Our 4-week Core Strengthening in Pregnancy series in Ottawa, led by chiropractor Dr. Sarah Bernhardt, is designed to support you safely through every stage of pregnancy.

At Rooted Family Wellness Centre in Kanata, we provide evidence-based prenatal care to help you feel stronger, more comfortable, and more confident from the first trimester through to birth.

What You’ll Learn in This Prenatal Core Strengthening Program

This prenatal exercise class in Ottawa focuses on safe and effective core activation during pregnancy. Each session is carefully designed to help you build strength while respecting the natural changes in your body.

Throughout the series, you will:

• Learn pregnancy-safe core exercises
• Improve posture, balance, and stability
• Build awareness of your pelvic floor and deep core muscles
• Practice techniques for pelvic pain and lower back pain relief
• Enhance overall mobility and movement confidence

These practical tools can be applied in your daily life to help you move with greater ease throughout your pregnancy.

Reduce Pregnancy Pain and Stay Active

Many people experience lower back pain, pelvic discomfort, and muscle tension during pregnancy. This class is designed to help relieve those symptoms through guided movement and expert instruction.

By focusing on proper alignment and muscle engagement, you can:

• Reduce pregnancy-related aches and pains
• Improve core support for your spine and pelvis
• Stay active safely throughout all trimesters
• Feel more comfortable in your day-to-day movements

This is not just a workout. It is a targeted approach to prenatal pain relief and functional strength.

Prepare for Labour and Postpartum Recovery

Strengthening your core during pregnancy is one of the most effective ways to prepare your body for both labour and postpartum recovery.

In this series, you will learn how to:

• Support your body during labour and delivery
• Manage intra-abdominal pressure safely
• Protect your pelvic floor and core muscles
• Build a strong foundation for postpartum healing

A well-supported core can make a meaningful difference in your recovery and long-term health after birth.

A Supportive Space for Expecting Parents in Ottawa

Beyond the physical benefits, this class offers a welcoming and educational environment where you can:

• Connect with other expecting parents in the Ottawa community
• Ask questions and gain expert guidance
• Feel supported throughout your pregnancy journey

At Rooted Family Wellness Centre, we believe prenatal care should be both empowering and informative.

Join Our Core Strengthening in Pregnancy Class in Kanata

If you are looking for a safe, evidence-based prenatal fitness class in Ottawa, this series is designed for you.

Join us in Kanata to:

• Build strength during pregnancy
• Reduce pain and discomfort
• Prepare your body for birth and recovery

Register today and take a proactive step toward a stronger, more supported pregnancy.

Frequently Asked Questions

Is this class safe for all stages of pregnancy?

Yes. This prenatal core strengthening series is designed for all trimesters. Exercises are adaptable, and Dr. Sarah Bernhardt provides modifications to ensure movements are safe and appropriate for your stage of pregnancy. As always, please check with your care provider before starting any new exercise program.

Will this help with back or pelvic pain during pregnancy?

Yes. A primary focus of this class is pelvic and lower back pain relief during pregnancy. You will learn targeted techniques to improve alignment, strengthen your core, and reduce discomfort.

Can I use my health benefits to cover the cost?

Yes. This class is led by a chiropractor, and insurance receipts are provided under chiropractic care for those currently under chiropractic care (either with one of our practitioners or via referral). Many extended health benefit plans may cover the cost. Please check with your provider, as conditions may apply (read more here).