WeMoms
2 Apr 2024

The Best Exercises to Prepare for Labor

Pregnancy
Pregnancy health
The Best Exercises to Prepare for Labor
Staying active during pregnancy is not only beneficial for your overall well-being but can also prepare your body for labor.
Regular exercise helps strengthen your muscles, improves flexibility, and boosts endurance, all of which are crucial during childbirth.
Here are some safe and effective exercises to consider incorporating into your routine:
Pelvic Floor Exercises for Strength and Control
Pelvic floor exercises, also known as Kegel exercises, are essential for strengthening your pelvic floor muscles.
These exercises can help improve bladder control, support your growing uterus, and enhance the muscles involved in childbirth.
Here's how to perform them:
  • Sit or lie down comfortably and squeeze the muscles you would use to stop the flow of urine.
  • Hold the contraction for a few seconds and then release. Repeat this cycle 10 to 20 times.
  • Aim to do pelvic floor exercises at least three times a day to maximize their benefits.
Prenatal Yoga for Flexibility and Relaxation
Prenatal yoga combines gentle stretches, breathing techniques, and relaxation exercises to promote flexibility, relieve tension, and prepare your mind and body for labor.
Here's why it's beneficial:
  • It improves flexibility and strength in key areas such as the hips, back, and pelvic floor.
  • Prenatal yoga incorporates breathing techniques that can help you stay calm and focused during labor.
  • It provides an opportunity to connect with other expectant mothers and share experiences.
Brisk Walking for Cardiovascular Health and Stamina
Walking is a simple yet effective exercise that can be easily incorporated into your daily routine.
It offers numerous benefits to prepare your body for labor:
  • Cardiovascular fitness gained from brisk walking improves blood circulation and increases stamina.
  • Walking helps maintain a healthy weight and prevents excessive weight gain during pregnancy.
  • It provides a low-impact workout that is gentle on your joints and reduces the risk of injury.
Dig deeper
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The Benefits of Prenatal Yoga
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Pregnancy Sport Rules
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Swimming for Low-Impact Full-Body Workout
Swimming is an excellent choice for expectant mothers as it offers a low-impact, full-body workout while providing buoyancy and reducing strain on your joints.
Here's why swimming is beneficial during pregnancy:
  • It helps improve muscle tone and strength without putting stress on your joints.
  • Swimming can alleviate swelling and reduce discomfort associated with pregnancy.
  • The feeling of weightlessness in water provides a sense of relaxation and relieves pressure on your back and pelvis.
Remember, before starting any exercise program during pregnancy, it's important to consult with your healthcare provider.
They can provide personalized recommendations based on your health, fitness level, and any specific considerations.
N
Nae
23 Jan 2024

I get my cervix checked finally this Friday and my GBS test. My baby is 6 pounds already and I am praying I’ve dilated some 😂😂😂😂😂😂 lord this bouncing ball is my best friend right now. What are yall doing mamas to prepare for labor??

Pregnancy Pregnancy health
1 comments
M
Markesha Alexander
Got checked today and did my GBS test. I'm 1/2 cm dilated
27 Mar 2024

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C
Christophers Wifey
14 Jan 2024

These “labor inducing” exercises be making me have to take the fattest 💩 everytime 😂 atp i dont know if its a bowel movement increaser or a baby head movement increaser 😭!!

Pregnancy Pregnancy health
2 comments
A
Amber
Lawdddd which ones you doing mama I’m already and 💩 mess the last two days
27 Mar 2024

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Manda
Nah fr 😂😂
27 Mar 2024

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G
Gabriella
3 Nov 2023

When is the best time to start getting ready for labor?like walking,and drinking the tea?

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8 comments
A
Ashleyrenee
I was gonna do the tea at 35 weeks next week to start to thin out my cervix even though I don’t plan to go in until 4 weeks later
27 Mar 2024

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Gabriella
I was gone start at 35 weeks I just didn’t wanna start too early which I know 33 weeks is early so I was gone wait it out until I go on maternity leave
27 Mar 2024

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Miranda
14 Sep 2023

Has anyone tried drinking pure pineapple juice and red raspberry leaf tea and had it successfully work to help soften the cervix to prepare for labor? Or am I wasting my time drinking 2 things I hate? 🤣

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2 comments
T
Tee
And fresh pineapples
27 Mar 2024

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G
Genave
8 Jul 2023

What are exercises I can do while pregnant . Preferably glute exercises . I’ve been walking but I want to lift still , any moms know from experience?

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4 comments
S
Steph♡
Donkey kicks, squats, sit to stands, hip extensions, bridges are all good glute exercises. I'm a licensed PTA 11 years experience
27 Mar 2024

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G
Genave
Thank you so much girl ! Now I don’t have to cancel my membership. What’s the weight limit for bridges ? What about abductions ?
27 Mar 2024

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R
Rochelle
24 May 2023

Officially 9 months! 🥰 My partner has two tasks this week, polish my feet and shave my lady part—I can’t bend AT ALL. What did you mama’s do to prepare grooming for labor?

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23 comments
A
Ang
🎉🎉🎉🎉🎉😊😊
27 Mar 2024

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R
Rochelle
And that is how you prepare! Just seeing the word massage just relaxed me but I’ve never had one while pregnant and I couldn’t imagine laying flat on back. What position do they have you lay in?
27 Mar 2024

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A
Asia
23 Nov 2022

IM 4CM DILATED THEY SENT ME HOME IT SHOULD BE OKAY FOR ME TO DO THE ACTIVATING LABOR  EXERCISES???? WHILE CONTRACTING AT THE SAME TIME!?

Pregnancy Pregnancy health
5 comments
💙 Mama Lioness 💙
where are you im in nc they admit at 3 cm here
27 Mar 2024

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💙 Mama Lioness 💙
yes and walk walk walk as much as you can it helps dilation process
27 Mar 2024

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C
Cassidy
12 Nov 2022

https://youtu.be/7SkbHdjPYho If anyone wants to know how to speed up dilation or help induce labor I recommend this video. I’ve been doing the exercises for a few days and I’m 90% sure what’s what got me to start dilating.

Pregnancy Pregnancy health
1 comments
S
Shackera
Thank you will try it 🙏
27 Mar 2024

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T
Tyyyyy
7 Jun 2022

Once I hit 37 weeks I’m doing everything I can do to prepare/get labor started🥲! & idc for nobody to tell me to wait let the bby come wen she wants or anything I’m in pain I’m ready for this to be over with !

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100 comments
K
Kaylin
Literally I have been doing “subtle” things like bouncing on the ball. SPECIFIC yoga moves lmao. I been drinking raspberry tea since 30 weeks im ready 😭
27 Mar 2024

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C
Courtney
Girl ur not joking. I’ve reached the “everything is uncomfortable” stage now
27 Mar 2024

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M
Madison
25 May 2022

How much should I walk a day to help prepare for labor ? I just feel like when I walk too much ( not even a lot) I get bad Braxton hicks

Pregnancy Pregnancy health
9 comments
J
Jasmine
This is a good question I would like to know too..I work 8hrs a day for 6 days a week.. and man oh man do I get Braxton hicks contractions.
27 Mar 2024

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N
Niya
You should wait til ur close to 37 weeks your not full term until 37
27 Mar 2024

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