This assessment helps evaluate your readiness for safe prenatal fitness by looking at core strength, pelvic floor function, mobility, posture, endurance, and overall activity habits. It identifies areas to strengthen or modify before and during pregnancy.

Am I Ready For Safe Pregnancy Workouts?

Sometimes

Mostly 

Yes, easily 

Diaphragmatic Breathing – Can you breathe deeply into your belly without holding your breath?

Weak

Moderate

Strong

Pelvic Floor Activation (Kegels) – Can you contract your pelvic floor muscles for 5 seconds?

Weak 

Moderate 

Strong 

Core Engagement (Neutral Spine) – Can you gently draw your navel toward your spine without holding your breath?

Limited

Full Range

Cat–Cow Mobility – Can you flex and extend your spine safely?

Glute Bridge – Can you lift hips off the floor with controlled core and glute engagement?

Poor Form

Moderate Form

Good Form

Squat or Sit-to-Stand – Can you perform a squat or chair stand safely?

Side-Lying Leg Lift – Can you lift and lower your leg with control while lying on your side?

Very Limited

Partial

Good Range

Shoulder & Upper Back Mobility – Can you reach arms overhead or behind back safely?

<5 Sec

5-10 Sec

10 Sec

Balance (Single Leg Support) – Can you stand safely on one leg?

Full

Pelvic Tilt Control – Can you tilt your pelvis anterior/posterior with control?

Good

Hip Flexibility – Can you comfortably move your hips through basic ranges?

Struggles

Yes Easily

Walking/Endurance – Can you walk 5–10 min comfortably without fatigue?

Poor 

Mid Deviations

Moderate Control

Excellent Control

Posture & Alignment – Is your head, shoulders, and spine aligned while standing?

Needs Support

Lifting & Bending Safety – Can you lift light objects with safe hip hinge and core engagement?

Very Low

High

Confidence in Movement – Do you feel safe and confident performing daily movements/exercises?

Limited readiness: Focus on gentle activation, safe mobility, and professional guidance.

Moderate readiness: Some exercises can be safely added; monitor form and fatigue.

MODERATE

Good readiness: Safe to maintain and progress prenatal exercises.

GOOD

Excellent readiness: Strong, controlled, and safe movement; can advance your prenatal fitness.

EXCELLENT

Am I Ready For Safe Pregnancy Workouts?

Brilliantly

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