As a physical therapist who works closely with expecting mothers, I often get asked: “Is there anything I can do during pregnancy to make labor and delivery smoother?” The answer is a resounding yes. While no exercise routine can guarantee an “easy” birth (every experience is unique), there are several movement strategies that can support your body, reduce discomfort, and prepare you physically for the big day.
Let’s explore the top pre-birth exercises I recommend to help expectant mothers feel strong, mobile, and confident going into labor.
Why Exercise Matters During Pregnancy
Pregnancy brings rapid changes to your body—postural shifts, hormone fluctuations (like the increased laxity from relaxin), and the growing weight of your baby. These changes can lead to common complaints like low back pain, sciatica, pelvic girdle pain, and fatigue.
A well-structured prenatal exercise program can:
- Support your changing posture
- Enhance core and pelvic floor strength
- Improve stamina for labor
- Promote optimal baby positioning
- Reduce the risk of complications like prolonged labor or excessive tearing
6 Key Exercise Categories for a Smoother Delivery
1. Pelvic Floor Awareness and Training
You’ve likely heard of Kegels—but pelvic floor work is more than just squeezing.
What to do:
- Slow, controlled Kegels: Inhale to relax, exhale to gently lift the pelvic floor.
- Reverse Kegels: Learning to release is just as important as contracting, especially for birth.
- Connection breathing: Coordinate breath with pelvic floor movement to build awareness.
Pro Tip: Don’t overtrain! The goal is balance—strength and relaxation.
2. Deep Core Engagement (Without Crunches!)
The transverse abdominis (your body’s natural corset) helps support your belly and spine.
What to do:
- Heel slides or marches while engaging the deep core
- Bird-dog holds to integrate core stability and coordination
- Modified planks (if cleared by your provider)
3. Hip Mobility and Pelvic Opening
Labor is essentially your pelvis creating space for baby to move through. We want those hips mobile!
What to do:
- Deep squats (hold onto a counter for support)
- 90/90 hip stretches or seated figure-four stretch
- Cat-cow and child’s pose to keep the pelvis supple
Pro Tip: Spend time in the deep squat daily—this position mimics the birthing posture and helps with pelvic opening.
4. Spinal and Postural Alignment
With the growing belly pulling you forward, posture tends to suffer.
What to do:
- Wall angels or thoracic extensions over a foam roller
- Pelvic tilts to bring awareness to neutral spine
- Gentle walking to keep the whole system engaged
5. Functional Movement and Labor Prep
Your body needs to move fluidly and confidently in different positions—squatting, kneeling, side-lying. These are all potential labor positions.
What to do:
- Lunges with pelvic mobility focus
- Side-lying hip abductions for lateral strength
- Rocking in quadruped (hands and knees) to practice shifting the pelvis
6. Perineal Massage
Perineal massage is a gentle technique that helps prepare the perineal tissues (between the vaginal opening and anus) for the stretch of childbirth. Research suggests it may reduce the risk of tearing, especially in first-time vaginal births.
What to do:
- When to start: Around 34–35 weeks gestation
- How often: 3–4 times per week for 5–10 minutes
- How to perform:
- Wash your hands and use a natural lubricant (like water-based lubricant)
- Insert your thumbs (or a vaginal wand) about 1–1.5 inches into the vaginal opening
- Press gently downward and to the sides, forming a “U” shape stretch
- Hold light pressure until you feel a stretch or slight tingling, then release
Pro Tip: This practice is not about pain or forcing. It’s about familiarizing yourself with the sensation of stretch and helping the tissues become more pliable.
When to Start?
You can begin these movements in the second trimester once cleared by your OB or midwife. Earlier trimesters focus on maintaining movement and posture; later ones focus on preparing for birth and postpartum recovery.
Listen to Your Body
Every pregnancy is different. What feels great for one person may cause discomfort for another. That’s where working with a pelvic health physical therapist can make all the difference—we tailor movements to your specific needs, address any pain or dysfunction, and support your journey every step of the way. Think of these exercises not just as “workouts,” but as a way to reconnect with your body, reduce fear around labor, and feel empowered. Movement is medicine—and during pregnancy, it’s one of the most powerful tools you have.
Need help?
If you’re struggling with any pregnancy or postpartum concerns and want a personalized evaluation and treatment plan, make an appointment with one of the Pelvic Floor Physical Therapists at The Pelvic Health Center in Madison, NJ. We’re trained to help identify and treat the causes of your incontinence!