Giving birth implies stretching and moving a series of muscles that, due to our sedentary life-style, we do not use frequently. Having these muscles in shape will help you during the delivery. There are some exercises you can do, especially in the last trimester of your pregnancy that will help you to be in the best possible shape for the big day.

The pelvic area

The muscles in the pelvic area undergo extreme stretching during delivery. So much so, that the lack of muscle tone in the area could give way to incontinence problems after childbirth.

On the other hand, the round ligaments, that are holding the uterus, have to stretch considerable during pregnancy. Sometimes this stretching can be painful, causing intermittent discomfort.

Besides, the lower back also undergoes tension during these months, due to the action of the hormones, which cause your spine not to have as much support as usual, and also due to the passing of the baby through the birth canal.  

Because of all this, it will be very beneficial to you to develop the best muscle tone possible in this area, both during the delivery and during your subsequent recovery.  

Exercises to get ready for delivery

You can do these simple exercises at home, at any time of day. They are simple to do and if practiced daily, you will see how they help you with the discomfort associated with the last few months of pregnancy.  

• Pelvic strengthening. This is a posture that will strengthen your inner thighs and your lower back. Sit on the floor, with your back straight, open your legs out to the sides and then put the soles of your feet together out in front of you, flexing your knees. This position should mimic a butterfly’s wings. In this position, raise your knees towards the ceiling and then lower them to the floor with rhythmic and rapid movements. Hold your ankles while doing the exercise and keep your back straight.  

• Pelvic movements. One of the most common discomforts of pregnancy is the pain due to the stretching of the round ligaments that support the uterus. This pelvic movement alleviates the pain and strengthens the area. Standing up, with legs together, lift one leg up vertically, one or two inches off the floor, thus elevating the hip around 30 degrees. Return to the original position after counting to 6. Do this movement ten times a day, throughout the day when you feel discomfort.

• Squatting. During delivery, this position can help you dilate, as the baby is pushing against your cervix. The aim is to strengthen your thigh muscles that will support you in this position. Standing up with your legs apart, squat slowly and then stand up again. If you have balance problems, due to your center of gravity having changed, do these exercises holding on to the back of a chair.     

• Kegel exercises. These exercises will help you to maintain the muscular tone of your pelvic floor muscles and the vagina. The movement of Kegels is similar to when you try to stop the flow of urine.

Along with these exercises, you should practice deep and relaxed breathing, which will also be of great help for you after delivery.