6 Pregnancy Exercises to Help Prep You for Labor

Pregnancy Exercises

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Giving birth is one of the most difficult and rewarding things you’ll ever experience.

If you are nervous about a first time labor and delivery, you can get your body prepared by strengthening your abdominal and pelvic muscles. According to gynecologists, these muscles primarily responsible for childbirth. These six exercises will help to prepare your body for what’s to come.

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1. Kegel Exercises

Kegel

exercises help to strengthen the muscles of the pelvic floor which can aid in the pushing stage in delivery, and promote healing in an episiotomy. To do a Kegel, contract the muscles you use when stopping the flow of urine. Hold each contraction for three to ten seconds and then release. Repeat this process ten times. Work up to repeating the entire set of ten contractions three to four times.

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2. Squats

Squats

strengthen the thigh and leg muscles as well as opening the pelvis, which will help ease the strain of delivering your baby. To try this exercise, lightly hold onto the back of the chair while using your hips to lower your tailbone toward the floor. Most of your weight should be in your heels while squatting. Squat as low as you can, then slowly stand up. Repeat five to 10 times per day.

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3. Tailor Sitting

This exercise will strengthen your back, thighs, and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

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4. Pelvic Tilt

Pelvic tilt

s will help to ease back pain during pregnancy, as well as strengthening your abdominal muscles. To do this exercise, get on your hands and knees. Pull in your stomach while arching your back up and hold for five seconds. Slowly release while keeping your back flat. Repeat three to five times.

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5. Leg Lifts

This exercise will strengthen your legs and abdominal muscles, helping to assist your body when pushing. To begin, lay on the ground on one side, with your head supported by your hand. Lift your leg slowly off of the ground as high as is comfortable and slowly bring it down controlled. Repeat for a total of 10 times and then switch sides to lift the other leg.

6. Walking

It may seem more like waddling toward the end of your pregnancy, but walking will build up your stamina and strengthen your abdominal, back, and leg muscles. Aim for 30 minutes of walking a day for the best results.

Before beginning, check with your gynecologist to ensure there are no pregnancy limitations that will prohibit you from exercising. Try these 6 exercises today to get your body ready for labor and promote healing after your baby is born.

Six Pregnancy Exercises to Help Prep You for Labor