Safe exercises to prepare for labor

As your due date approaches, moving your body may feel more like a chore than a choice—but gentle exercise in the third trimester isn’t just safe for most mums, it can actually help prepare your body for labor and ease your recovery after birth.

Whether you’re active or just beginning, the key is simple: listen to your body and choose movements that support—not strain—you. Exercise during this stage isn’t about intensity. It’s about flexibility, strength, breathing, and trust.

Here’s everything you need to know about safe, effective exercises to support your labor journey.

Why Exercise Matters in the Third Trimester

Gentle movement can:

• Improve circulation and reduce swelling
• Strengthen the muscles used in childbirth (especially core and pelvic floor)
• Encourage optimal fetal positioning
• Support emotional wellbeing and reduce anxiety
• Improve posture and reduce back pain
• Increase endurance for labor

And perhaps most importantly: exercise helps you stay connected to your body as it prepares for one of the most powerful experiences of your life.

Safety First: What to Know Before You Start

Before beginning or continuing any exercise routine in late pregnancy:

• Get clearance from your doctor or midwife, especially if you have complications (such as placenta previa, high blood pressure, or a risk of preterm labor)
• Avoid lying flat on your back for long periods
• Stop immediately if you feel dizzy, short of breath, or experience pain, bleeding, or contractions
• Prioritise hydration, rest, and supportive footwear

If you’re ever unsure, gentle walking or stretching is always a safe place to begin.

Top Safe and Effective Exercises for Labor Preparation

1. Pelvic Tilts (Cat-Cow Stretches)
These help relieve back tension, encourage optimal baby positioning, and keep the spine flexible.

How to do it:
Start on hands and knees. Inhale as you arch your back, looking slightly up. Exhale as you tuck your tailbone and round your spine. Move slowly and rhythmically.

2. Deep Squats (Supported or Unassisted)
Squats open the pelvis, strengthen the legs, and mimic a natural birthing position.

How to do it:
Stand with feet hip-width apart. Lower slowly into a squat, keeping heels on the floor. Use a chair or wall for support if needed. Hold for a few seconds and rise back up.

3. Pelvic Floor Exercises (Kegels)
These exercises strengthen the muscles that support your uterus, bladder, and bowels—and aid in recovery post-birth.

How to do it:
Tighten your pelvic floor muscles as if you’re stopping urine mid-stream. Hold for 5–10 seconds, then release. Repeat 10 times, 2–3 times a day.

4. Prenatal Yoga
Yoga improves flexibility, focus, balance, and breath control—making it ideal for labor prep.

Poses to try:

• Child’s pose (restorative)
• Butterfly stretch (opens hips)
• Warrior II (builds strength)
• Side-lying savasana (relaxation)

Look for prenatal-specific classes online or in your local area.

5. Birth Ball Exercises
Sitting and gently bouncing or rolling on a birth ball can relieve pelvic pressure and help baby settle into a good position.

Try:

• Gentle hip circles while seated on the ball
• Forward leaning supported by the ball to relieve back strain
• Swaying while holding onto the ball from a kneeling position

6. Walking
Simple and effective. Walking keeps the body active, helps digestion, and encourages baby to move lower into the pelvis.

Aim for 20–30 minutes a day at a comfortable pace, even if broken into short sessions.

7. Breathing and Mindfulness Practice
Not all labor prep is physical. Practice deep breathing or guided meditation to stay calm and focused.

Try diaphragmatic breathing: inhale slowly through your nose, expanding your belly; exhale gently through your mouth. This trains your nervous system to stay grounded during contractions.

Exercises to Avoid in Late Pregnancy

• High-impact or contact sports
• Exercises that require lying flat for extended periods
• Movements that strain the abdominal muscles (like crunches)
• Overheating activities (especially in warm climates)
• Sudden twisting or jerky motions

Always follow your body’s lead—discomfort is a sign to slow down or stop.

What If I’m Exhausted or Struggling to Move?

It’s okay. Third-trimester fatigue is real. Some days, gentle stretching or a walk to the mailbox is enough. Your body is already doing so much—simply growing a baby is a full-time effort.

Be kind to yourself and trust that even small movements matter.

Final Thoughts

Preparing for labor through safe, intentional movement is a gift to your body and mind. These exercises aren’t about perfection—they’re about connection. With each gentle stretch, breath, and squat, you’re building the strength and trust to meet your baby.