Expecting a baby is an exciting and responsible period in every woman’s life. The expectant mother wants the meeting with her child to go smoothly and without complications.
Special exercises for pregnant women for an easier delivery help prepare the body for the upcoming demands. Regular exercise strengthens muscles, improves tissue elasticity, and sets a positive mood. In this article, we will discuss in detail how to properly prepare for this important event.
Childbirth is a strenuous physical task. It requires endurance and the ability for a woman to manage her body. Preparation for childbirth includes a series of measures aimed at strengthening the health of both the mother and the baby.
Strong abdominal and back muscles help carry the fetus more easily. A trained heart copes better with increased blood volume. Developed pelvic floor muscles facilitate the easier passage of the baby through the birth canal.
Important! Any physical activity should be approved by your healthcare provider. Only a specialist can rule out contraindications and give the go-ahead for exercising.
A woman who spends time on exercise usually recovers more quickly after the baby is born. She has a lower risk of tears and other injuries. In addition, exercise promotes the release of happy hormones. This improves mood and reduces stress levels.
Many wonder when it’s best to start exercising. The answer is simple: if there are no medical restrictions, you can start at any stage. However, the intensity should match the trimester of pregnancy.
During the first trimester, the baby’s organs are being formed. It’s important to be especially cautious during this time. Intense activities are excluded. It’s better to focus on breathing exercises and light walks.
In the second trimester, one generally feels better. This is the golden time for active preparation for childbirth. You can include yoga, swimming, and specialized gymnastics.
In the third trimester, closer to childbirth, the pace slows down. Exercises become smoother, with an emphasis on relaxation and pelvic preparation.
To ensure the exercises are beneficial, it is important to follow a set of rules. The safety of the mother and child comes first.
The pelvic floor muscles play a key role in the childbirth process. They support the uterus, bladder, and intestines. Their elasticity determines how well the pushing phase will go. Weak muscles can lead to tears or weak labor activity.
There are special techniques for training this area. They help a woman learn to feel and control her intimate muscles. This skill will be useful in the delivery room.
The most well-known and effective way to strengthen the pelvic floor is Kegel exercises. The advantage of this is that it can be done discreetly. They can be performed standing, sitting, or lying down.
The essence lies in the alternating tension and relaxation of the pelvic muscles. Imagine you are trying to stop urination. Hold the tension for 5-10 seconds, then relax. Repeat this action several times throughout the day.
Important! Make sure not to tense your abs, buttocks, or thighs while doing this. Only the internal pelvic muscles should be working.
Regularly performing Kegel exercises improves blood circulation in the pelvic area. For better results, it’s important to combine Kegel exercises with proper breathing and body positioning to engage the pelvic floor muscles. In the MomsLab app, you can find many ways to work with your pelvic floor and core muscles. This is excellent prevention of hemorrhoids and urinary incontinence after childbirth. Such preparation makes the tissues more pliable and elastic.
During pregnancy, the load on the spine increases tremendously. The growing belly shifts the center of gravity. This often causes pain in the lower back and thoracic region. Strengthening the back helps relieve tension and improve posture.
A healthy back is important not only during pregnancy. After the baby is born, the mother will often have to carry them in her arms. A strong muscular corset will protect from spine problems in the future.
This exercise effectively unloads the spine. It relieves pressure from the lower back and pelvic organs. Additionally, the “Cat” helps the baby take the correct position in the womb.
It is worth doing this movement daily 10–15 times. It helps a lot if your back is tired by the end of the day. Many specialists even recommend the “Cat” during contractions to ease pain.
Elastic ligaments and flexible joints make it easier for the baby to pass through the birth canal. Stretching exercises help open the pelvis, reducing pain during contractions.
However, you must remember the hormone relaxin. During pregnancy, it softens the ligaments. Therefore, you should stretch very carefully to avoid damaging the tissues. Do not make movements through sharp pain.
The “Butterfly” targets stretching the inner thigh. It improves blood flow in the pelvic area.
Hold the position for 30–60 seconds. Breathe deeply and calmly. Over time, your knees will drop lower. This is a great preparation for childbirth as it practices a posture comfortable for the contraction period.
The gym ball (fitball) is an indispensable tool for pregnant women. It allows you to perform exercises with minimal strain on the spine. The soft and resilient surface of the ball cushions movements. This relieves tension from the lower back and sacrum, which often suffer in the later stages.
Choose the ball according to your height. When sitting on it, the angle at the knees should be 90 degrees. If the knees are above the hips, the ball is too small. If your feet do not reach the floor, it is too large. The right size ensures safety and comfort during exercises.
This simple movement is great for warming up the hip joints. It improves circulation in the placenta. The baby receives more oxygen and nutrients.
Perform the exercise for 2–3 minutes in each direction. This movement is often used even in the maternity hospital. It helps the baby’s head to descend correctly into the pelvis during the first stage of labor.
Bouncing movements on the fitball create a light vibration. It relaxes the perineal muscles and relieves uterine hypertonus. This exercise can be done even while watching TV or reading a book.
Just sit on the ball and gently bounce up and down. There’s no need to jump high. Your buttocks should not leave the surface of the ball. The movements should be smooth and comfortable. This “shaking” also serves as an excellent prevention of blood stagnation in the veins of the legs.
Vertical deliveries and free movement are becoming increasingly popular. Strong legs are the key to allowing a woman to take any comfortable position during contractions. Squats help train the endurance of the hips. Moreover, they promote the natural widening of the pelvic ring.
However, they should be done cautiously. The center of gravity in pregnant women shifts, making it easy to lose balance. It’s best to squat while holding onto the back of a chair or leaning your back against a fitball against the wall.
Make sure your knees do not collapse inward. Keep your back straight. If the baby is in a breech position, it is best to avoid deep squats. In this case, consult with a doctor.
Proper breathing is a key assistant during labor. It enriches the blood with oxygen, essential for the baby. Breathing also helps the mother relax and endure painful sensations.
In stressful situations, people tend to tense up and hold their breath. This only intensifies pain and fetal hypoxia. It is important to start learning breathing techniques in advance so that at the crucial moment, the body will automatically remember the correct rhythm.
| Labor period | Type of breathing | How to perform | Effect |
| Latent phase | Slow, deep | Inhale through the nose on 1-2-3-4, exhale through the mouth on 1-2-3-4-5-6 | Calms, preserves energy, oxygenates |
| Active phase | Frequent, shallow | Dog-like breathing, frequent inhales and exhales through the mouth | Helps manage the peak of contractions, distracts from pain |
| Pushing | Hold and exhale | Deep inhale, hold the breath and gentle exhale “at the point of pain” | Helps effectively push the baby out without wasting energy |
Practice breathing exercises daily for 10-15 minutes. This will help make the skill automatic. In the maternity ward, you won’t need to remember how to breathe; your body will do everything on its own.
Physical fitness is only half the success. Psychological attitude is equally important. Fear of the unknown and pain can tense the body, hindering the natural flow of the process.
Many expectant mothers experience anxiety. This is normal. It’s important not to bottle up your fears but to work through them. Information is the best antidote to fear. The more a woman knows about the physiology of the process, the calmer she feels.
It is helpful to read positive birth stories. It’s better to ignore negative accounts. Communicate with those who have had good experiences. Visualize meeting your baby. Imagine the birth process as smooth and natural.
Self-preparation is good. But classes under the supervision of professionals often yield better results. Special courses for pregnant women offer a comprehensive approach.
Experienced instructors, doctors, and psychologists work there. They answer all questions and adjust exercise techniques. It’s more fun and interesting to train in a group. Interaction with other expectant mothers provides strong support.
Courses often discuss how to choose a maternity hospital and doctor. Legal consultation helps you learn about your rights. Specialists teach newborn care and the basics of breastfeeding.
Important! When choosing courses, check for licensing and the qualification of leaders. Entrust your health only to professionals.
Some centers offer partner classes. Preparing together with your partner brings you closer. The future father learns to give pain-relieving massages and support the woman.
Unfortunately, physical activity is not allowed for everyone. There are conditions where rest is the best medicine. A doctor may prohibit exercise if there is a risk of pregnancy termination.
The main contraindications include:
If you have chronic illnesses, consulting a specialist is mandatory. The doctor will select a safe level of exercise or recommend only breathing exercises. Never risk your health for a workout.
Packing a bag is an important step. Having the necessary items gives confidence. It’s better to make a list in advance, around the 30th week.
It is essential to take documents to the maternity hospital. A passport, exchange card, insurance policy, and birth certificate should always be at hand. You will also need personal hygiene items and clothes for yourself and the baby.
For easing contractions, you can take massage oil, a fitball (if not available in the room), and a bottle of water. Music in headphones can help distract and relax you. Create the most comfortable conditions for yourself.
Preparation for childbirth helps in the postpartum period as well. A trained body returns to shape more quickly. Muscles have memory and are more willing to return to their previous state.
However, do not rush to the gym immediately after discharge. The body needs time to recover. Dedicate the first weeks to rest and bonding with your baby.
You can start light exercises 6–8 weeks after a natural birth. If there was a cesarean section, the period extends. In any case, you should see a gynecologist before starting any exercise.
In this section, we have compiled answers to the most popular questions from expectant mothers. This information will help dispel doubts and organize knowledge.
Can you do abdominal exercises during pregnancy?
Classic crunches and leg lifts are prohibited. This increases intra-abdominal pressure. But oblique abdominal muscles can and should be trained. They help in pushing exercises. Use side planks or exercises on a stability ball.
Does yoga help prepare for childbirth?
Yes, yoga is an excellent system. It teaches you to relax, breathe properly, and control your body. Asanas strengthen deep muscles and improve flexibility. The main thing is to avoid inverted poses and deep twists.
How many times a week should you practice?
The optimal regimen is 3–4 times a week. The duration of a session is 30–45 minutes. Regularity is more important than intensity. It’s better to do a little frequently than once to the point of exhaustion.
How to cope with fears before childbirth?
Fears disappear when knowledge appears. Learn about the physiology of the process. Attend courses. Master relaxation techniques. If the anxiety is very strong, it is worth using the services of a perinatal psychologist.
When should you go to the hospital?
If contractions become regular (interval 10–15 minutes) or the water breaks, it’s time to go. Blood discharge or severe pain unlike contractions are also reasons for an urgent visit.
Is a diet needed before childbirth?
A couple of weeks before the due date, it is worth lightening the diet. Remove heavy protein foods, pastries, and sweets. Eat more vegetables, fruits, and cereals. This will cleanse the intestines and make the tissues more elastic.
Easy childbirth is not a lottery, but the result of work. Every woman during pregnancy is capable of helping her body cope with this task. It is important to approach the process comprehensively.
Physical activity during pregnancy strengthens muscles and the heart. Breathing practices provide control over pain. Psychological work removes blocks and restraints. Theoretical knowledge eliminates the fear of the unknown.
Start preparing right now. Even 15 minutes of exercise a day will bring great benefits. In our MomsLab app, you can try working out for the first 7 days for 1 ruble. The sessions are tailored specifically for each trimester of pregnancy. There are also additional lecture materials on useful topics: childbirth preparation, breathing techniques, meditations, and menus with healthy recipes. At your regular doctor’s appointment, listen to your doctor, believe in your abilities, and focus on the best. Your body is wise, it knows what to do. And you will just help it a little.
Soon you will hold your baby in your arms. And all the efforts spent on preparation will pay off generously. May your childbirth be easy, and the meeting with your baby become the happiest moment of your life!
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