Exercises To Prepare for Natural Childbirth

Routine exercise is one of the best ways to prepare for childbirth, be it unmedicated or not. Like any other physically challenging experience, your labor will be easier and faster if you condition your body ahead of time. 

Other benefits of regular exercise during your pregnancy include reduced risk of gestational diabetes and C-section, better sleep, reduced backaches, constipation, bloating, and swelling, and boosted mood and energy levels. 

Here are five daily exercises that work to build endurance, lengthen the pelvic floor, stretch the perineum, and strengthen your core and thighs. 

Child’s Pose

Begin by kneeling with your knees apart, slightly wider than shoulder width. Lower your bum to sit on top of your feet, and lower your torso to the ground with your arms reaching out in front of you. Relax your shoulders towards the ground and breathe deeply. With each exhale, slowly sink deeper into the pose and lower towards the floor. 

Walking 

This is the most basic, safe, and accessible form of aerobic exercise, making it perfect for pregnancy. If you want to challenge yourself, try walking at an incline or using stairs. 

Pelvic Tilt

Lie on your back with your knees bent and your feet on the ground (as if you are getting ready for crunches). In this position you should feel your lower back begin to arch. Begin to tilt your pelvis upwards and engage your core to completely flatten your lower back to the ground. Keep your core engaged and hold this position for a few breaths, then repeat.

Squats

This tried-and-true exercise has so many benefits for labor and delivery. Stand with your feet hip-width apart, then lower yourself down until your thighs are parallel to the floor and your knee forms a 90-degree right angle. Hold for a moment and come back to standing position by engaging your thigh muscles and creating upward movement from your heels. 

Perineal bulges

This exercise should only be done in the third trimester to avoid putting too much stress on your pelvic floor. This exercise should be practiced in any planned labor position and can be thought of like a reverse Kegel. Gently press the area between the vagina and rectum down and out. Think about moving your tailbone away from your pubic bone, and your sit bones apart.

Before beginning any regular exercise program during your pregnancy, we recommend speaking with your provider to ensure your routine is safe for your unique circumstances. Learn more about the holistic prenatal care services at Barefoot Birth, and when you’re ready, contact us here.