7 exercises that help you prepare for a normal birth

The birth of a baby is always an incredible moment and one that also generates a lot of anxiety and expectations. You’ve probably heard about labor pains and, especially if this is your first time, some reports are frightening.

There’s no reason to panic, as you know it’s part of a woman’s nature to deliver a baby. For mothers who have opted for a natural birth, there are some exercises that can be done throughout pregnancy in order to ease the pain and make this moment as pleasant and free from discomfort as possible.

Important tips before exercises

Before any exercise, it is necessary to have some care and preparation so that these activities are done safely and do not put the mother and baby at risk.

• Dress comfortably: it’s important to choose comfortable, loose-fitting clothes that don’t restrict your movements. Another important tip is not to be hot or cold, pay attention to the climate and environment where you will perform the exercises.
• Drink water: drinking water is essential and you already know that. In pregnancy it is even more important. Don’t forget to take a bottle of water with you.
• Wear comfortable shoes: be careful not to wear shoes that are too tight, as your feet tend to swell during pregnancy.
• Stretch: Do some stretching exercises to warm up and stretch your muscles.
• Pay attention to your center of gravity: during pregnancy, a woman’s center of gravity shifts a little forward, which causes her back to move more backwards.
• Rest: Are you too tired? Take a rest. Don’t be charging yourself to exercise all the time. It’s normal to be more tired during pregnancy because, among other factors, you’re carrying another human being inside you, right?
• Avoid standing for a long time: when you stand for a long time, blood accumulates in your lower limbs, causing swelling and pain in your legs and feet. Give preference to exercises in which you can sit or lie down.

Now that you know these precautions, you are ready to exercise safely!

7 exercises that will prepare you for normal birth

We have made a selection of 7 exercises that will help you in this very special moment so that you have great memories of the day you brought your baby into the world. Check out:

1. Pelvic stretching

Can be done on pillow, pilates ball or chair. Keep your feet on the floor and spread your legs, keeping your spine straight. Do pelvic thrusts back and forth, repeating this twenty times. This exercise is considered the greatest ally of normal childbirth, as it stimulates the movements necessary for childbirth.

2. Pelvic tilt

Stand with your hands and knees on the floor, as if you were going to crawl, and move the pelvis up and down, forming a concave arch with the spine when the pelvis moves down and a convex arc when the pelvis moves up. This strengthens the back muscles, which will be essential during childbirth.

3. Squat

Standing, spread your legs shoulder-width apart and squat down. Hold the position and take a deep breath 6 times. Try doing this 3-5 times. It is important to remember that this exercise is not recommended for women who are past the 36th week of pregnancy.

4. Swimming

Swimming is one of the most complete sports and has numerous benefits. The practice regulates the heartbeat, prevents muscle injuries and even strengthens essential muscles for childbirth. The tip for pregnant women is to avoid very hot water, as it can lower the pressure.

5. Walk

Walking helps with flexibility and prevents the accumulation of fat that can make it difficult to give birth. It also prevents constipation and high blood pressure. For pregnant women, it is recommended to walk 30 minutes twice a day, but remembering that this walk should be slow.

6. Upside down dog

Stand with your hands and feet on the floor, forming a triangle with the floor. Hold in this position for a few minutes and then relax. This exercise is quite common in Yoga and helps to support the thigh muscles, which will be very stimulated at birth and need to be strengthened.

7. Butterfly position

Popularly, this type of stretching is known as “butterfly”. Sit down and bend your legs with your thighs and calves towards the floor and stretch. This exercise helps to strengthen the pelvic region, making it more flexible. Remember that at the time of delivery you will be for a long time with your legs open and all the muscles that involve this movement need to be strengthened.

Did you like the tips? We hope that these exercises will help you to have a good time and that your birth will be an amazing time and, of course, with as little suffering as possible.