Are you approaching the final stages of your pregnancy and wondering how to prepare for a smooth, natural delivery? With the right normal delivery exercises, you can ensure a more smooth and comfortable childbirth experience.

Normal delivery exercises offer numerous benefits including strengthening your pelvic muscles. They can also improve flexibility and reduce stress during labor. Although not all workouts are safe for pregnant women, you must choose some safe and effective ones. So it’s best to consult with your doctor before starting a new workout routine.

If you're unsure about which exercises are safe for your pregnancy, consult with a Gynoveda expert today!

We'll guide you through the best 15 normal delivery exercises to help you prepare for a smoother, less painful delivery. These exercises will enhance the strength of your pelvic muscles as well as give you confidence for labor. From gentle stretching and breathing exercises to pelvic floor workouts, these will make every movement easier. If you're still unsure about which exercises are safe for your pregnancy, consult with a Gynoveda expert today!

Importance of Exercise During Pregnancy

Expectant mothers must exercise during their pregnancies to stay fit and healthy throughout their pregnancy. Regular exercise during pregnancy offers numerous health benefits for both mother and baby. A mother’s muscle tone, flexibility, and endurance all contribute to a smoother childbirth. Normal delivery exercises prepare a woman’s body for giving birth. From reducing excess weight gain to improving blood flow and managing mood swings, the benefits of doing exercises are uncountable.

Research shows that pregnant women who exercise daily are more likely to experience shorter labor time and faster postnatal recovery. Having peace of mind is another add-on benefit of doing exercises during pregnancy. Hormonal imbalances are known to cause mood swings which finally translate into stress if not controlled. Regular exercise acts as a natural 'antidepressant.' It helps manage these emotions, improving the overall emotional state.
"The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week for pregnant women to improve maternal and fetal health (WHO, 2020)."

Another thing that women should keep in mind is that not all forms of exercises are suitable during pregnancy. Low-intensity normal delivery exercises such as walking, swimming or yoga are just perfect. Expectant mothers who exercise regularly both before and during pregnancy, are more likely to have positive outcomes.

List of Exercises for Normal Delivery for Pregnant Mothers

Kegel Exercises: Strengthening the Pelvic Floor

Kegel exercises for pregnant women can help strengthen your pelvic floor muscles. So, practicing these exercises daily can improve your overall fitness with a smooth delivery.

How to Perform:

Step 1: To perform a Kegel, first identify your pelvic floor muscles by stopping the flow of urine midstream. The muscles you contract to do this are the ones you want to strengthen.

Step 2: Choose a position (sitting, standing, or lying) where you can relax and focus.

Step 3: After that, squeeze and hold tight your pelvic muscles as if you are trying to lift a ball or stop the urine flow.

Step 4: Hold this contraction for 3 to 5 seconds then relax your muscles for another 3 to 5 seconds.

Benefits:

Kegel exercises for pregnant mothers give you better control over your bladder by strengthening the pelvic muscles.
You can also prevent urinary leaks and have easy labor. Kegel is an excellent set of normal delivery exercises that makes your labor and recovery way smoother.

Common Mistakes:

Always empty your bladder before starting the exercises.
Avoid holding your breath and tightening your abs.

Duration and Frequency:

You can start with five sets of kegel exercises for pregnant ladies. Repeat this 10 times every day. Also, you can gradually increase the duration depending on your comfort and muscle strength.

Squats: Building Lower Body Strength

After strengthening your pelvic muscles, it's time to improve your core. Squat exercise for pregnancy is an excellent choice for making your delivery smooth and easy.

How to Perform:

Step 1: First, stand with your feet a little wider than you should.

Step 2: Then, bend your knees like you are sitting down in a chair.

Step 3: Keep your chest and back straight and up.

Step 4: Go as low as you feel comfortable while doing squats during pregnancy, 2nd trimester, or 3rd.

Benefits:

Doing squats during pregnancy in the first trimester helps prevent urinary incontinence and leakage.
Squats during pregnancy increase flexibility in the hips, ankles, and groin area which can help with labor and delivery.
Squats can strengthen your core while preventing back pain.
These can also improve your blood circulation to your legs and pelvis during pregnancy.

Common Mistakes:

Keep your back straight and chest up to avoid putting pressure on your lower back.
Don't let your heels lift off; always keep them grounded!

Duration and Frequency:

Begin with 2 to 3 sets of 10 to 12 repetitions of a week. As you become a pro at doing this, add more reps. However, you have to reduce the intensity of squats during pregnancy in the 3rd trimester.

Pelvic Tilts: Alleviating Back Pain

Expecting mothers must be tired of the achy pregnancy back pain! But pelvic tilt exercise during pregnancy can be your secret to alleviating that pain and giving you optimal comfort. It's like having a gentle massage on the spine and realigning your body.

How to Perform:

You must be wondering how to do pelvic tilt exercise, but the steps are quite easy.

Step 1: First, warm up sometimes to prepare your muscles.

Step 2: Next, lie on your back with your knees bent and flat on the floor.

Step 3: Then, tighten your stomach muscles and lift your hip off the floor with a slight arch in your lower back.

Benefits:

Improving your body flexibility is one of the utmost benefits of pelvic tilt exercise during pregnancy.
They are also great at supporting your spine and improving posture during pregnancy.

Common Mistakes:

Be careful while arching back too much when you are pregnant.
Keep your movements as gentle as you feel comfortable.

Duration and Frequency:

As a beginner, you can aim for 10 to 15 repetitions, 2 to 3 times a day. Pelvic tilts are gentle, and you can do this throughout your pregnancy.

Prenatal Yoga: Flexibility and Relaxation

Trying to stay flexible and relaxed throughout your pregnancy? Prenatal yoga is your getaway to relax and stay connected with your baby. It will promote mental calmness and help ease tension during this period.

How to Perform:

Step 1: Sit down comfortably, then inhale deeply through your nose and exhale slowly.

Step 2: Use props to improve your posture and relax you for labor.

Step 3: In a cat-cow pose, you have to keep one hand on one knee, then alternate between arcing and rounding back.

Step 4: For a warrior II pose, stand with your legs apart, bending one knee and arms elevated.

Benefits:

The benefits of prenatal yoga during pregnancy include boosting your body's flexibility and strengthening your muscles.
So you will feel less stressed and stay connected to your baby.

Common Mistakes:

While doing a forward bend, try to avoid dropping your head down.
Avoid deep twisting after the first trimester and overstretching.

Duration and Frequency:

Start with gentle poses such as cat-cow, seated forward bend, mountain pose, warrior II, and bride poses. Focus on deep breathing. Always listen to your body and modify certain poses as you feel comfortable.

Walking: The Ultimate Low-Impact Exercise

The most effective way to stay fit and healthy during the pregnancy journey is regular walking. This is one of the low-impact normal delivery exercises that offers numerous benefits for both you and your child. From lowering stress to preparing for labor, walking is a must-do for would-be mothers.

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How to Perform:

Step 1: While walking during pregnancy, stand tall with your shoulders relaxed and head up.

Step 2: Start walking at a comfortable pace and keep your breathing steady.

Step 3: After some time, you can speed up as your body warms up.

Benefits:

Regular walking during pregnancy for normal delivery encourages cervical dilation, which is essential for a smooth labor.
Walking also aids weight management, reduces stress, and boosts mood.

Common Mistakes:

Try to avoid taking overly long steps at first.
Also, avoid wearing shoes that are too loose or uncomfortable shoes.

Duration and Frequency:

It starts with 30 minutes of walking a day for every day a week.

Tips for Comfort:

You can also take a break in between walking because "every step counts!'
Also, you can carry a water bottle to stay hydrated.
Try to wear comfortable shoes like sneakers, walking shoes or comfortable sandals.

Butterfly Stretch: Opening the Hips

Get rid of your stiff hips by doing butterfly exercise for pregnancy. This gentle exercise can effectively open up your hips and improve flexibility.

How to Perform:

Step 1: Start by sitting on the floor with your back straight and legs elevated.

Step 2: Then, bring the soles of your feet together.

Step 3: Let your knees drop towards the ground, hold your feet with your hands, and gently press your knees down.

Benefits:

One of the main benefits of butterfly exercise in pregnancy is increasing your body's flexibility in the hips and inner thighs.
This exercise improves posture, and the stretch also relieves tension from prolonged sitting.

Common Mistakes:

Avoid rounding the back during pregnancy, especially when the belly grows.
Try to be as gentle as possible while pressing the knees towards the ground.

Duration:

Hold the stretch for 20 to 30 seconds and repeat 2 to 3 times a day. For the best results, perform the butterfly exercise for pregnant women at least three to four times per week.

Side-Lying Leg Lifts: Strengthening the Hips and Glutes

Another effective hip and glute strengthening exercise is the side-lying leg lift. This simple exercise can boost your pregnancy journey.

How to Perform:

Step 1: First, lie down on one side with your legs stacked and your head supported by your arm.

Step 2: Keep your lower leg slightly bent and your upper leg straight.

Step 3: Then, engage your core and lift your upper leg straight towards the ceiling.

Step 4: Hold this side-lying leg raise exercise for a moment and lower it back without touching the lower leg.

Benefits:

The foremost benefit of leg exercises during pregnancy is that they strengthen your hips and improve glute stability.
You can also get relief from lower back pain due to pregnancy.

Common Mistakes:

Make sure you do not lift the legs too high, as it can lead to a loss of form.
Try to keep your hips stacked. It can strain the lower back in your pregnancy journey.

Duration and Sets:

As a beginner, you can start with 2 to 3 sets of ten to fifteen repetitions on each side. For the best results, try to maintain consistency while doing side-lying lifts.

Cat-Cow Stretch: Spine Flexibility

Cat-cow as normal delivery exercises are another go-to option for pregnant women. This versatile exercise promotes relaxation and stimulates other abdominal organs, and it can relieve back pain and improve spinal flexibility.

How to Perform:
Confused with names and wondering how to do cat-cow exercise? Don't worry, start with all fours:

Step 1: Make sure your knees are directly under your hips and your hands are under your shoulders.

Step 2: Then, take a deep breath and arch on your back and lift your head towards the ceiling.

Step 3: Then exhale slowly and round your back, tucking your chin towards your chest.

Benefits:

Cat-cow exercise helps increase spinal flexibility and reduce tension in the back and shoulders.
It can also relax you. Moreover, it provides relief for digestive discomfort during pregnancy.

Common Mistakes:

Always ensure that you are comfortable with the exercise.
Do not push yourself too much, and avoid any movements that cause pain.

Breathing Tips:

Focus on your breath while doing this exercise. Try to take a deep and rhythmic breath, which can enhance the benefits of this stretching.

Seated Forward Bend: Stretching the Hamstrings and Lower Back

This is a calming stretch that efficiently relaxes your hamstrings and lower back during pregnancy. Seated forward bend Paschimottanasana can also strengthen your overall flexibility and body posture during this period.

How to Perform:

Step 1: To start this exercise, sit on the floor with your legs extended straight in front of you.

Step 2: Then, take a deep breath and lengthen your spine, reaching your arms overhead.

Step 3: Next, place your hands on your legs and gradually reach your feet while keeping the back straight.

Step 4: Doing that, hold the seated forward bend yoga pose for 30 to 60 seconds and take deep breaths.

Benefits:

Stretching and lengthening your hamstrings and lower back is one of the major seated forward bend benefits.
This exercise also helps relieve stress while improving flexibility in the lower abdomen.

Common Mistakes:

Try to avoid this mistake while rounding your back instead of keeping it straight.
Also, it would be best if you do not hold your breath during the stretch.

Variations:

If your hamstring is tight, you can try other variations, like doing it with crossed legs. In addition, if you can't reach your feet, you can use a strap around your feet as a prop for additional support.

Breathing Exercises: Enhancing Relaxation and Focus

Feeling overwhelmed and anxious is common during pregnancy. But if you want to relax and focus on your baby more, pregnancy breathing exercises can be a great option.

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How to Perform:

Step 1: Start your breathing exercises for pregnancy babysitting in a comfortable position.

Step 2: Then close your eyes and try to focus without any distractions.

Step 3: Inhale a deep breath and expand your belly, then pause for a moment and exhale by mouth.

Benefits:

Having a mind full of relaxation is one of the best benefits of breathing exercises during pregnancy.
It increases oxygen flow, which is great for both the mother and baby.

Common Mistakes:

Try to avoid breathing too quickly instead of deepening your breath.
You are supposed to relax rather than tension during exercise.

Types of Breathing Techniques:

You can practice the following breathing techniques that will help you during the labor session:

Slow Breathing Technique
Accelerated Breathing
Variable Breathing
Expulsive Breathing

Tips for Practice:

Include breathing in your normal delivery exercises in your daily routine, especially during the time of stress.
Practice regularly and also involve your partner in practice sessions for support and connection.

Wall Push-Ups: Upper Body Strength

If you want a low-impact exercise that can help you stay strong and fit during pregnancy, wall push-ups are the perfect solution. This gentle exercise is effective for strengthening your upper body.

How to Perform:

Step 1: To perform this exercise, stand facing a wall.

Step 2: Then, place your hands on the wall at shoulder height, slightly wider than your shoulder width.

Step 3: Take a deep breath and lean towards the wall by bending your elbows while keeping your body straight in line.

Step 4: Exhale as you push away from the wall and then push back to your starting position.

Benefits:

The benefits of wall push-ups during pregnancy include strengthening your chest, shoulders, and arms.
This exercise improves your overall upper body stability and posture during pregnancy.
It can also reduce the risk of back pain.

Common Mistakes:

Try to avoid common mistakes like arching your back or going too low.
Remember to breathe deeply throughout the exercise instead of holding your breath.

Variations:

If You are comfortable with doing wall-push ups, here are some other variations you can also try:

Incline Push-Ups
Knee-Wall Push-Ups
Wider-Foot Position

Modified Plank: Core Stability

When you think of stabilizing your cores during pregnancy, a modified plank for pregnancy is a fantastic exercise that can build strong abdominal and back muscles.

How to Perform:

Step 1: Start doing side plank pregnancy by blessing your one shoulder directly above your elbow.

Step 2: Keep your cores lined up, which means keeping them aligned during the exercise.

Step 3: Rest your other arm along the side of your body.

Step 4: Then, hold this position for as long as you can comfortably.

Benefits:

Practicing planks during pregnancy provides several benefits, including strengthening your core muscles, which support the spine and pelvis.
This exercise also elevates your back pain and minimizes comfort in the lower back.

Common Mistakes:

Do not make the common mistake of holding your breath instead of breathing deeply.
Allowing your hips to sag can also strain the back portion.

Duration:

As a beginner, try to hold the modified plank for 15 to 30 seconds. Repeat this exercise 2 to 3 times a week as long as you are comfortable.

Gentle Swimming: Full-Body Low-Impact Workout

Pregnant women can also do swimming with other full-body, low-impact normal delivery exercises. It does not stress your joints while reducing back pain and increasing blood flow to the uterus.

How to Perform:

Step 1: Before you go for a pregnancy swimming workout, choose a shallow and calm pool.

Step 2: Start by gently moving your arms and legs, then gradually transition to swimming with controlled movements.

Step 3: As your pregnancy progresses, you will need to start swimming with some gentle warm-ups.

Benefits:

Strengthening your muscles and cardiovascular health are some of the major benefits of swimming while pregnant.
It also reduces swelling and discomfort that you experience in the feet.

Common Mistakes:

Do not push your body too much, and take a few breaks to feel comfortable while swimming.
Also, avoid swimming in deep water without a flotation device.

Safety Tips:

Always keep safety precautions before swimming in mind.
You can search for a safe environment with lifeguard support.
Also, stay hydrated before and after completing.

Recommended Strokes:

Some recommended swimming strokes for pregnant women are:

Breaststroke
Backstroke
Side Stroke

Relaxation Techniques: Mind-Body Connection

Keeping your body calm and having relaxation in pregnancy certainly improves the mind and body connection.

How to Perform:

Step 1: To have relaxation during pregnancy, Choose a quiet and comfortable area where you can sit without any distractions.

Step 2: Then close your eyes and visualize a calming environment.

Step 3: Other than that, listening to soft music, and talking to your loved ones are also natural ways to relax during pregnancy.

Benefits:

Pregnancy relaxation exercises not only reduce anxiety but also promote emotional well-being for both mother and baby.
This technique enhances your sleeping quality.
By doing them regularly, you can prepare for stress-free labor.

Common Mistakes:

Avoid some common distractions during practice discussions.
Try to avoid things that stress out your body instead of relaxing.

Example of Techniques:

For example, you can use some soothing audio recordings that can help you have a relaxing visualization. Before starting relaxation techniques for pregnancy, try a few minutes of meditation, which will let your thoughts drift away.

Educational Classes: Knowledge is Power

While spending your pregnancy journey, both parents must have equal knowledge about the upcoming changes. So, you can read books on health education for pregnant mothers where you can understand your body, anticipate challenges, and know more about taking care of your baby.

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Pregnancy education can also make you more confident and boost your self-esteem as a mom-to-be. Also, joining pregnancy classes as a couple deepens your connection and helps you have a supportive environment where you can take care of your newborn together. Moreover, understanding the physical and emotional changes together will help you navigate this new chapter of your life.

Precautions to Keep in Mind Before Doing Normal Delivery Exercises

If you are preparing for a natural birth, working out under expert supervision is a boon. It aids both mother and child. However, you must take some precautions to prevent any risks. Here are some important considerations:

List of precautions before performing exercises

Here are several precautions that you have to consider before performing any exercises:

Consult Your Healthcare Provider

Always get approval from your doctor before starting any normal delivery exercises. You must follow a safe routine for you and the baby.

Listen to Your Body

Pay attention to your feelings. If you feel pain, lightheadedness, or discomfort, it is a warning that you should stop all further activities immediately.

Start Slowly

If you have not been exercising for some time, avoid plunging into the exercise routine at once.

Focus on Proper Form

One must be able to maintain proper posture and alignment at all times to avoid causing unnecessary tension in the body.

Stay Hydrated

Make sure to stay hydrated before, during, and after your activity. This will keep you from getting crushed by the drought.

Avoid High-Impact Activities

Do not do exercises that require jumping or quick movements. Instead, focus on weight training.

Choose Comfortable Clothing

Put on comfy, flexible clothes that help movement. Also, wear good-fitting shoes that offer support.

Warm Up and Cool Down

Like any physical activity, it is advisable to warm up first and cool down afterward.

Modify Exercises as Needed

Adjust and modify these normal delivery exercises as your body changes, and safety is still enforced.

Avoid Exercises on Your Back After the First Trimester

After the first trimester is over, avoid lying flat on your back for exercising. It may cut off blood flow to the baby.

Be Mindful of Your Balance

Since your balance alters as your stomach expands, do not engage in activities that have the risk of falling over.

Watch for Signs of Preterm Labor

If you notice any concerning signs, such as contractions or vaginal bleeding, please consult an expert.

Focus on Breathing Techniques

Breathing techniques are also beneficial in ensuring calmness when the body is tense.

Prioritize Rest and Recovery

Rest and recovery are primary components, so make sure you have rest periods or days.

References-

Pregnancy and exercise, Better Health channel

What to expect when you’re expecting, Heidi Murkoff

Gynoveda's Blogs on Fitness: Ayurveda for Health