5 Simple Exercises to Help You Prepare for a Smooth Labour and Delivery

Pregnancy is an incredible, life-changing journey, but as you near the final stretch, the physical discomforts can start to wear you down. Backaches, sleepless nights, and rising anxiety are common, especially in the third trimester.

The good news is that the right exercises can ease these discomforts and help prepare your body for a smoother delivery. In this guide, we’ll introduce some of the best exercises for normal delivery and explain how each can support you during this crucial time.

From relieving aches and pains to building strength for labour, these exercises will help you feel more confident and ready as you approach your big day.

1. Baby-Positioning Exercises

These exercises gently encourage your baby into the optimal head-down position for birth. They also help open the pelvis, improve posture, and support natural alignment, making labour smoother and increasing the chances of a vaginal delivery.

• Walking:

A simple daily walk is helpful. It keeps your body active and encourages your baby to move lower into your pelvis as you near full term.

• Keeps the hips flexible and supports the baby’s natural descent*.
• Can be done daily from the sixth month of pregnancy (try starting earlier)
• Choose flat, safe surfaces and wear supportive shoes

• Birth Ball Movements:

Sitting on a birth ball (a large, firm exercise ball) allows for gentle movements that open the pelvis and promote the baby’s engagement.

• Sit upright, feet flat on the ground, and gently bounce or make slow circular motions with your hips
• Helps improve baby’s positioning and relieves lower back pressure
• Especially helpful in the final weeks to encourage labour readiness

These are reliable exercises to help induce labour. However, we recommend consulting your doctor before getting started.

2. Hip-Opening Exercises

Opening the hips creates more space for your baby and helps your body prepare for delivery. These pregnancy exercises support a normal delivery while also relieving tightness and improving flexibility.

• Squats:

Squats strengthen your legs and open your pelvis.

• Stand with feet shoulder-width apart and slowly lower your body, as if sitting in a chair
• Maintain a straight spine and ensure your knees track directly above your toes.
• Use a chair, wall, or partner for support, if needed
• Best done in late pregnancy (around 37 weeks) with guidance

• Butterfly Stretch:

A relaxing stretch that opens the hips and inner thighs.

• Position yourself on the floor, bringing the soles of your feet together and allowing your knees to gently drop outward
• Hold your feet and gently flap your knees like butterfly wings, or press them downward with each breath
• Great for easing pelvic tension and improving flexibility
• Safe to do throughout pregnancy

3. Back-Stretching Exercises

As your belly grows, your back works harder to support your posture. These exercises help ease discomfort and support a healthy spine and pelvic alignment, both of which are important for normal delivery.

• Pelvic Tilt

A simple movement to strengthen your lower back and core.

• Lie on your back with knees bent, or stand with your back against a wall
• Gently rock your pelvis forward and backward, focusing on controlled movement
• Reduces back strain and supports baby’s positioning

This exercise is ideal throughout all trimesters of pregnancy and can be safely modified as your body changes. It’s also one of the most effective third-trimester exercises for an easy birth. Always perform it with proper support or under the guidance of a doctor or prenatal instructor.

• Cat Stretch Pose (Prenatal Yoga)

Also known as “Cat-Cow,” this movement improves flexibility and relieves tension.

• Come into a hands-and-knees position, aligning your wrists beneath your shoulders and your knees under your hips
• Inhale as you lift your head and tailbone, and exhale as you round your back and tuck your chin
• A gentle way to stretch your spine and connect with your breath
• Safe to do in the second and third trimesters

• Back Stretch (Standing or Seated)

Loosens up tight back muscles and improves posture.

• While standing or sitting, slowly lean forward or to one side
• Use your hands on your thighs or a wall for balance
• Helps reduce stiffness and tension
• Gentle enough for daily practice

This pregnancy exercise is effective for normal delivery, but it’s important to practise it with someone present for support.

• Child’s Pose

A restorative pose helps release physical tension and calm the mind.

• Kneel on the floor, bring your hips back over your heels, and stretch your arms forward
• Rest your forehead on the ground or a cushion
• Gently stretches the back and hips, while calming the nervous system
• Perfect for late pregnancy when rest and grounding are especially important

4. Pelvic Floor Exercises

Pelvic floor exercises should ideally be part of your routine even before pregnancy. However, if you haven’t started yet, be sure to include them in your 6-month pregnancy exercise plan for a normal delivery. These muscles support your uterus, bladder, and bowel. Strengthening them can help during pushing and support recovery after birth.

• Kegels

Kegels are simple squeezes of your pelvic floor muscles.

• Tighten the muscles you’d use to stop the flow of urine
• Hold for five seconds, then release for another five before repeating
• Do 10-15 repetitions a few times a day
• Builds strength and control for labour and reduces the risk of postpartum incontinence

• Perineal Massage

This gentle massage prepares the area between your vagina and anus for birth.

• Use clean hands and a little oil
• From week 34 onward, gently massage this area for a few minutes daily*.
• Helps stretch the tissue, potentially reducing the risk of tearing during delivery
• Best done when you're relaxed (perhaps after a bath or warm shower)

5. Breathing Exercises

Deep breathing helps you stay calm, manage pain, and keep oxygen flowing, benefitting both you and your baby during labour.

• Deep, Slow Breathing

A grounding practice you can return to anytime.

• Inhale slowly through your nose, letting your belly rise
• Exhale slowly through your mouth, releasing tension
• Practise for 5-10 minutes daily, or anytime you feel anxious
• Calms the nervous system and improves focus during contractions

• Breath-Coordinated Perineal Massage

Combining massage with breathing helps your body stay relaxed and receptive.

• As you perform perineal massage, pair the movement with slow, even breaths
• This helps reduce discomfort and allows the tissue to soften naturally
• Supports a more mindful and comfortable experience

Tips for Safe Pregnancy Exercises

• Always wear supportive, comfortable clothing and stay hydrated.
• Warm up gently before starting any exercise to prepare your muscles and joints.
• Use proper technique and avoid sudden, jerky movements to prevent injury.
• Avoid overexertion. Pay attention to how your body feels and take breaks whenever you need to. Remember, even gentle exercises in the third trimester can play a significant role in preparing for normal delivery.
• Practice exercises in a safe, clutter-free environment to reduce the risk of falls or accidents.
• If you experience any pain, dizziness, shortness of breath, or bleeding, stop exercising immediately and contact your doctor.
• Always consult your doctor before adding new exercises, especially in the final months.

Conclusion

From your sixth month (or even earlier) through the final weeks, every exercise you do to prepare for a normal delivery helps ease discomfort, strengthen your body, and calm your mind. Take it one day at a time, listen closely to your body, and remember that each stretch and breath brings you one step closer to holding your baby in your arms.

If you have any concerns or want guidance on the best exercises for normal delivery, be sure to consult your doctor or prenatal instructor.