Staying active during pregnancy offers a wide range of benefits — from easing common discomforts to preparing your body for labor and speeding up postpartum recovery. The best part? You can do many of these exercises and stretches at home with little to no equipment.
Regular physical activity while pregnant can help reduce back pain, constipation, and swelling. It can also improve your sleep, boost your energy and mood, and support your overall health. Studies show that women who exercised during pregnancy experienced shorter labor, reduced need for cesarean delivery, and quicker postpartum recovery.
While walking, swimming, weight training, and prenatal aerobics are all excellent, certain exercises and stretches are especially effective in preparing your body for labor and delivery. Here’s a breakdown of key movements and how they can support you through pregnancy and birth:
Gravity-Assisted Exercises
Walking
Walking is a low-impact cardiovascular workout that builds stamina and is easy on the joints. In late pregnancy, walking can encourage your baby to descend into the pelvis, thanks to the gentle rocking motion of your hips and the effect of gravity.
Birth Ball Exercises
A birth ball (or exercise ball) can be used for sitting, rocking, stretching, and supporting your body. These movements can relieve pelvic and lower back pain, and help the baby move into position for labor.
- Sit on the ball and rock your pelvis forward and back, side to side, or in circles to ease discomfort and strengthen your core.
- Gently bounce on the ball to encourage your baby to move lower into the birth canal.
- Use the ball instead of a chair while working or relaxing to support better posture and alignment.
Hip-Opening Exercises
Squats
Squatting is a classic labor preparation technique. It strengthens the legs and helps open the pelvis, making it easier for the baby to descend.
- Stand with feet wider than hip-width, toes turned slightly outward.
- Hold onto a chair or wall for support.
- Engage your core, lift your chest, and slowly lower your hips as if sitting in a chair.
- Keep your weight in your heels and back straight. Hold briefly, then push through your legs to return to standing.
Butterfly Stretch
This gentle stretch opens the hips and inner thighs and relieves lower back tension.
- Sit on the floor with the soles of your feet together, knees bent outward.
- Bring your feet closer to your body for a deeper stretch.
- Keep your back straight and lean forward gently, holding for several seconds.
Back-Stretching and Core-Stabilizing Exercises
Pelvic Tilts (Angry Cat Stretch)
This all-fours stretch strengthens the abdominal muscles and eases back discomfort.
- Get on hands and knees, arms shoulder-width apart, knees hip-width apart.
- Inhale and gently tuck your pelvis under while arching your back (like a cat).
- Exhale and return to a neutral spine. Repeat slowly 3–5 times.
Back Stretch
This stretch releases tension in the spine and hamstrings.
- Stand facing a wall, bend at the hips so your body forms a 90-degree angle.
- Place your hands on the wall at shoulder height.
- Keep your back flat, head aligned with your arms, and gently lean into the stretch.
- Hold for 5–10 seconds, then relax. Repeat 2–3 times.
A variation: Perform the same stretch using a birth ball instead of a wall.
Child’s Pose
A calming stretch that opens the hips and relaxes the lower back.
- Kneel with knees apart and sit back on your heels.
- Lean forward, placing your belly between your thighs and arms stretched in front of you.
- Rest your forehead on the floor and breathe deeply.
Pelvic Floor Strengthening
Kegel Exercises
Kegels strengthen the muscles that support your uterus, bladder, and bowel. They may help prevent urinary incontinence and even shorten labor by improving control over pushing.
- To locate your pelvic floor muscles, try stopping your urine flow midstream. The muscles you use are the ones to target.
- For slow Kegels: Contract those muscles for 5 seconds, hold, and then slowly release for 5 seconds. Work up to 10–15 reps twice a day.
- For quick flicks: Contract and release quickly for 2–3 seconds, repeating 10–20 times. Aim for 40–60 quick flicks per day.
Avoid engaging your abdomen, buttocks, or thighs during these exercises. If unsure, consult your provider for guidance.
Perineal Massage
Starting in the final weeks of pregnancy, gentle perineal massage can help stretch the tissues between your vagina and anus, reducing the chance of tearing during birth.
Breathing for Relaxation and Labor
Deep, Slow Breathing
This technique promotes relaxation and body awareness—both essential during labor.
- Sit or lie down comfortably. Close your eyes if it helps you focus.
- Inhale slowly through your nose, expanding your belly.
- Exhale through your mouth in a soft sigh.
- As you breathe out, release tension from your body, one area at a time—shoulders, jaw, hands, etc.
Practice this anytime you feel tension, discomfort, or stress—it’s also a helpful labor coping strategy.
Final Thoughts
Staying active and consistent with these exercises can improve your pregnancy experience, make labor smoother, and help you recover more quickly. Always consult your healthcare provider before starting any new exercise routine, especially during pregnancy. Listen to your body, move gently, and enjoy the many benefits of prenatal fitness.