If you’re pregnant and hoping for a smooth, normal delivery, you might be wondering what exercises can help. The good news is, that there are many safe, gentle exercises you can do during pregnancy to prepare your body for labor and delivery. These exercises strengthen your muscles, improve flexibility, and help you stay relaxed — all important for a smoother birth experience.
Let’s break down the best exercises you can try and how they help.
Why exercise matters during pregnancy
Staying active during pregnancy offers many benefits:
- Stronger muscles: Helps your body handle the extra weight and physical demands of pregnancy.
- Better flexibility: Prepares your body for the movements needed during labor.
- Improved stamina: Helps you manage the intensity and length of labor.
- Better posture: Reduces common aches like back pain or hip pain.
- Lower stress: Exercise releases feel-good hormones that keep you calm.
Remember, you should always check with your doctor before starting any new exercise routine, especially during pregnancy.
Top exercises for a normal delivery
Here are some of the best exercises that are gentle, safe, and useful for preparing your body:
- Walking
Walking is one of the simplest and safest exercises during pregnancy. It keeps you active, improves circulation, and helps with endurance. A daily 20–30 minute walk at a comfortable pace is a great habit.
- Pelvic tilts
Pelvic tilts strengthen your lower back and abdominal muscles. To do them:
- Lie on your back with your knees bent and feet flat (or do it on hands and knees).
- Gently tilt your pelvis upward, flattening your lower back against the floor or rounding your back slightly.
- Hold for a few seconds, then release.
This helps with back pain and prepares your pelvis for labor.
- Squats
Squats help open your pelvis and strengthen your legs and pelvic floor. Stand with your feet shoulder-width apart, slowly bend your knees and lower your hips as if sitting in a chair, then rise back up. Keep your back straight and go only as low as feels comfortable.
- Butterfly stretch
This simple stretch improves flexibility in your hips and inner thighs. Sit on the floor with your feet together and knees bent out to the sides. Hold your feet and gently press your knees toward the floor. Hold for 20–30 seconds.
- Prenatal yoga
Prenatal yoga combines gentle stretching, breathing exercises, and relaxation techniques — all key for preparing your body and mind for delivery. Many women join online prenatal yoga classes, where trained instructors guide them through safe routines right from home.
These classes focus on hip openers, breathing, and mindfulness, helping you stay calm and flexible.
- Cat-cow stretches
This yoga move helps keep your spine flexible and relieves back tension. Start on your hands and knees. Inhale as you arch your back (cow pose), lifting your head and tailbone. Exhale as you round your back (cat pose), tucking your chin and tailbone. Move slowly with your breath.
- Kegel exercises
Kegels strengthen the pelvic floor muscles, which support your uterus, bladder, and bowels. To do them:
- Squeeze the muscles you would use to stop urinating.
- Hold for a few seconds, then release.
- Repeat 10–15 times, several times a day.
Strong pelvic floor muscles can help you push more effectively during labor and recover faster afterward.
Online support makes it easy
If you can’t make it to in-person classes, many providers offer online pregnancy yoga classes that you can follow at home. These classes are designed for different pregnancy stages and focus on safe, effective movements to get you ready for delivery. Plus, you can do them on your schedule, making it easy to fit exercise into your busy day.
Important reminders
- Always warm up before exercising.
- Drink plenty of water.
- Stop if you feel pain, dizziness, or shortness of breath.
- Listen to your body and rest when needed.
Final thoughts
Gentle exercises during pregnancy can make a big difference in preparing your body for a smooth, normal delivery. From walking and squats to prenatal yoga and Kegels, you have plenty of safe, helpful options. Whether you join local classes or follow online pregnancy yoga classes, staying active will help you feel strong, confident, and ready for the big day.
So take it slow, stay consistent, and enjoy the journey — your body (and baby) will thank you!
