They say that maintaining a healthy diet, getting lots of sleep and practicing breathing exercises can all make giving birth go a little smoother.

And while that may be good advice, Alissa Mosca, 33, a USA Weightlifting coach and a Planet Fitness trainer who is six months pregnant with her first child, says there are plenty of traditional exercises that can make bearing children a little easier to — well, bear.

“Exercises that engage your core, open the hips and activate the pelvic floor are all great for supporting childbirth,” Mosca told The Post.

Squat low

That means everyone’s favorite exercise — squats.

“Squats are an amazing exercise to continue throughout pregnancy,” she said, recommending bodyweight squats or using dumbbells or kettlebells for the versatility and range of motion.

“However, to get the full benefit, a full depth squat does need to be achieved,” she said. “This helps to open the hips, activate the adductor muscles and provide control over the pelvic floor.”

The pelvic floor is a group of muscles that provide crucial support to your bladder, womb and bowel.

Having a strong pelvic floor means you’ll be more prepared to push when the time comes — and it’ll provide some cushion for your growing baby while preventing incontinence issues.

Hip thrusts and glute bridges

That’s why two more exercises are also important exercises for expectant moms.

“Hip thrusts and glute bridges are two other great exercises to engage the pelvic floor,” Mosca said. “This helps to control the bladder as well, as it often gets more difficult to hold it the further along someone is or even through the night.”

Plank it out

For moms worried about the dreaded diastasis recti — which is when the abs stretch and separate due to pressure that your expanding uterus places on your abdominal muscles — Mosca recommends planking — as long as it feels comfortable.

“Keeping the core engaged will help prevent the separation of the abs that a lot of woman experience during childbirth or at least make it easier to rebuild afterward,” she said. “Often, the separation occurs due to a weak core.”

Ab work with a bump

Oblique side bends also make the list of pregnancy-safe core moves.

“Oblique side bends are another great exercise as it doesn’t put a lot of pressure on the center where the baby sits, but it helps support the outer abs (obliques),” she said.

And, last but not least, why not give reverse crunches — in which you lift your legs and hips into your chest — a try?

“To add a focus on the lower abs, reverse crunches are great, with added support under the glutes, as it activates the transverse abdominis — lower part of the abs that are much deeper inside — that support the stability of the baby bump,” she said.

It’s normal to be a little nervous about working out while pregnant — even Mosca wasn’t fully at ease with the idea at the start.

“In the first trimester, I wasn’t as comfortable doing things on the ground or contracting my stomach — more nerves than anything — but when I took the time to really listen to my body and try modifications, I was much more comfortable,” she previously told The Post.

“During the second trimester, I am more aware of my growing body, but I can still do things like burpees, pullups, push-ups, etc. I just need to take it a bit slower.”

These exercises will help you stay strong and hopefully pave the way for a smoother ride during labor and recovery — because childbirth really is the ultimate workout.

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Spring is in the air, but that’s not stopping fitness enthusiasts from wanting to crank up the heat — at least in the studio. No matter the temperature outside, heated yoga, Pilates or spin classes are drawing in those eager to sweat it out.

These heated workouts are everywhere, with studio temperatures ranging from a toasty 85 degrees Fahrenheit (29.4 degrees Celsius) to more than 100 F (37.8 C).

There might be something undeniably satisfying about working up a sweat, watching the droplets roll down your skin and leaving you with a red-faced glow. But does this trendy workout regimen lead to better workout results?

Note: Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain.

Beyond the immediate feel-good factor, heated workouts may have some positive physical and mental perks.

These workouts increase blood flow and warm muscle tissue, which can enhance flexibility, according to Dr. Dominic King, a sports medicine physician at the Cleveland Clinic. In addition to reducing stiffness and potentially preventing injuries, the elevated temperature slightly boosts cardiovascular demand, possibly burning more calories than a standard workout at a regular temperature.

However, heat alone doesn’t guarantee better fitness results. Consistency, technique and overall effort are still important.

“Heated workouts add intensity, but turning up the thermostat doesn’t automatically turn up your fitness gains — sweat smartly, not just profusely,” King said.

You might also get a small mental boost from the heat-related endorphin release, which King said can offer short-term relaxation similar to the effects of sitting in a sauna.

But despite their popularity, heated workouts aren’t a fitness or health cure-all.

In fact, working out in higher temperatures can reduce exercise intensity, according to S. Tony Wolf, an assistant professor in the department of kinesiology at the University of Georgia. He added that higher temperatures can increase physiological strain, which could diminish the quality and any smaller benefits of heated exercise.

“Regular exercise routines and mindful movement in comfortable environments can offer comparable, and more sustainable, health benefits,” King said.

If you already love hot classes or are curious to try one, your safety should come first.

Eelevated temperatures can increase the risk of dehydration, heat exhaustion, heat stroke and fainting or exacerbate underlying heart, respiratory or kidney issues, King said.

Before heading into class, it’s essential to stay hydrated. About two to three hours before a class, King recommends drinking 16 to 20 ounces of water, plus another 8 ounces about 30 minutes beforehand.

As soon as the workout is over, replenish your fluids with 16 to 24 ounces of water, ideally with some form of electrolytes — sodium, potassium and magnesium — to replace lost minerals from extreme sweating.

During class, be sure to look out for warning signs that your body is struggling to handle the heat, such as dizziness, nausea, confusion, rapid heartbeat or fatigue, Wolf said.

Additionally, if you experience severe or unusual chest, joint or muscle pain, stop immediately and seek medical advice to rule out any underlying conditions before returning to intense workouts, King said.

While young, healthy adults can generally handle the heat, some people should proceed with caution — or avoid these workouts altogether.

Older adults and individuals with cardiovascular disease should check with their doctor before trying heated workouts, as the added heart strain can be dangerous, Wolf said. Pregnant people, especially in the first trimester, are at risk of overheating, which can affect fetal development, and they should avoid these classes.

Anyone managing chronic health conditions, including high blood pressure, diabetes or asthma, should also be mindful of the risks.

“Just because it’s popular, doesn’t mean it’s right for everyone,” King said. “Fitness should enhance your health, never jeopardize it.”

In the crowded indoor cycling market there are plenty of machines that all claim to be the best exercise bike, we’ve tested many of them here at Live Science, and our fitness experts are well placed on what to look out for when it comes to recommending an exercise bike deal.

Right now in the Amazon Big Spring Sale there is a massive 41% off the NordicTrack Commercial S22i Studio Cycle. It takes it down to $899.99 and equates to a $610 saving of the $1,499.99 MRSP — so at this price its a brilliant exercise bike deal and terrific value for money.