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20 Weeks Pregnant: Daily Essentials

“My body, breath, and baby are deeply connected.”

Congratulations—you’re about halfway through your pregnancy! This is the perfect time to focus on daily movement as a way of creating comfort in your changing body and preparing for an easier birth.

Spinning Babies® Daily Essentials is a simple series of activities to keep your body active as you progress through your pregnancy. In our opinion, these daily activities are non-negotiable because they will vastly improve your pregnancy and birth experience!

Though it may seem like a lot at first, make an agreement with yourself to choose a specific time of day, every day, to set aside for this self-care and baby-care:

  1. Walk every day
  2. Forward-Leaning Inversion
  3. Maternal positioning
  4. Stretching
  5. Psoas Release
  6. Hip Openers
  7. Pelvic Tilts
  8. Rest Smart
  9. Relax

Start now by streaming our Daily Essentials video, which guides you through each activity. You’ll also love Blooma’s Prenatal Yoga flow or Blooma’s A.M/P.M. Prenatal Yoga DVD!

Spinning Babies Activity of the Week

Set up a daily movement reward system. Designate a specific spot in your house as your go-to Daily Essentials place.

Start squatting! Set up your go-to squat area in your house. In Week 18 we suggested two weeks of calf stretches in preparation for squats. If you’re new to Spinning Babies and squatting, start your two weeks of calf-stretching now, before you begin squatting. Download our Daily Pelvic Floor Exercises pdf to help you keep track.

Your Baby This Week

Baby, now about 10 inches long and 6.5 ounces, is making meconium—a greenish-black, thick substance that becomes baby’s first stool. It’s super sticky, so here’s a tip for later: rub a bit of olive oil on baby’s skin for easier meconium removal in the first day or two after birth.

You This Week

The top of your uterus, called the fundus, is now level with your navel. You might notice changes on the outside of your body in the next few weeks, too. Your belly button may become an “outie”, and perhaps you’ll see a brown line running from your navel to your pubic bone. That’s called a linea nigra and can appear to due to pregnancy hormones, often disappearing completely postpartum.

Weekly Affirmation

Affirmations are short, powerful statements that can affect your conscious thoughts. Close your eyes, breathe deeply and slowly, and repeat the following to yourself each day throughout the next week. Fill yourself with breath and feel the joy:


“My body, breath, and baby are deeply connected.”
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