As your little one continues to grow, it’s important for you to stay active and healthy in preparation for childbirth. “The pelvis has to open up and extend itself so that the baby can turn head down and get into the birthing canal,” says alignment expert Pete Egoscue, the founder of the Egoscue Method and world leader in non-medical pain relief. “Change in the structure of the body is necessary to give the baby room to grow and get themselves in position for birth.”

Fitness during pregnancy has many additional perks, including improving mood and energy levels, preventing excess weight gain, and decreasing the risk gestational diabetes, according to the American College of Obstetricians and Gynecologists. Working out regularly may help you sleep better, too, reports a 2013 study published in The Journal of the Canadian Chiropractic Association. Added bonus: A new animal study published in The FASEB Journal in March suggests that babies born to fit mommies may be more inclined to be physically active as adults compared to those who have sedentary parents.

Follow this simple 30-minute exercise program designed by Egoscue to reap these benefits while getting ready for the special delivery that’s well on its way.

Related: How to Approach Yoga During Your Pregnancy