Labor is hard work and it is important for a pregnant woman to prepare her body before the big day arrives. Labor exercises can help strengthen the muscles that a woman will use during birth and help to create an easier birth experience. Simple labor exercises can be done in only a few minutes a day and will make a huge difference in preparing a woman’s body for labor.
Kegel Exercises
Kegel exercises are very easy to do and very convenient since they can be done anytime of the day without anyone even realizing that you are doing them. The Kegel muscles are the muscles that you use to stop the flow of urine. Once you have isolated which muscles they are, it is very easy to do a few Kegel exercises while driving, sitting at work, or cooking dinner. Kegel exercises can help strengthen your muscles for birth, prevent tearing during delivery, and help you heal faster after your baby is born.
Pelvic Tilts
Pelvic tilts are done by getting down on your hands and knees and gently tilting your pelvic muscles up and then down to create an arch in your back. Pelvic tilts can help move the baby into the correct position for birth later in pregnancy and are wonderful for relieving back aches during pregnancy.
Squats
Squatting is a very natural position and one that is sometimes used during the actual birth of a baby. To squat correctly, stand with your legs shoulder length apart and then squat down until your bottom is raised just above the floor. If you need to hold onto something for support in the beginning, that is fine. Squatting for a few minutes every day can help strengthen your leg muscles, which are important for the pushing stage of labor, and can open your pelvis so the baby can move into the correct position for birth.
