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Top 5 Pregnancy Exercises for Normal Delivery

Usually, women are afraid of labor pain during delivery, and especially when they are pregnant for the first time. Still, the woman takes care of the baby as part of her own body. The only thing that comes to the pregnant woman’s mind is, her baby should be healthy and her delivery should be normal. The good news is that prenatal exercise contributes significantly to normal delivery without complications. Prenatal exercise also helps in keeping you healthy during pregnancy. If you healthy, you will be able to buy toys, baby car seat covers for your unborn baby. So we have chosen some prenatal exercises. These exercises are helpful in opening the pelvis and the baby will be in the position that is suitable for delivery.

Cat/Cow stretch

Women usually have back pain during pregnancy. Cat/cow pose stretches your body and warms up the spine. So it is the only best way to relieve back pain. When it comes to normal delivery, cat/cow stretch is considered the best pregnancy exercise. This is a very simple exercise that you can start from the third trimester. It makes the pelvic loose and the lower back flexible. When your baby moves in the womb, then do this exercise. It encourages the baby to come into ideal birth position during delivery. During exercise, when you push the belly down, it is also helpful in opening the chest and boost breast milk production. By pressing knees and arms on the ground, it strengthens the hips and the shoulders. After doing the exercise, your hips and shoulders will be painless. Along with this it also strengthens the abdominal muscles. Do this exercise 3 times a day and only 15-20 minutes daily.

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Walking is one of the safest and best exercises for pregnant women. It promotes healthy baby weight. As a result, you will get an easy and normal delivery. Walking is the most suitable exercise to make the muscles of the hips strong and flexible and providing painless labor. If you walk in the early morning, it is very helpful in normal delivery because it provides a ideal position to the baby. Most of the pregnant women are suffering from pre-eclampsia. This problem indicates excess protein in the urine and women also have to face high blood pressure. Due to which the risk of premature delivery increases. But walking exercise is helpful in reducing cholesterol. As a result, it keeps blood pressure balanced. You can begin this exercise from the second trimester because walking provides great relief from pain and discomfort. So for the normal delivery walk in the evening and the morning at least 30 minutes slowly.

Kegel exercise

Kegel exercise is also known as pelvic floor exercise. By doing this exercise, the possibility of normal delivery increases for the pregnant women. When the woman is pregnant, the muscles located in the vagina and the rectum sustains tension. This exercise is helpful in strengthening the vaginal muscles and those muscles that support the womb and the bowel. As a result, during delivery, the pregnant woman is able to control the muscles also. When you do this exercise, you have to contract the muscles for 8-10 seconds and then release it slowly. Repeat the process at least 15 to 20 times. And do this exercise at least three times a day.

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Note– Empty the bladder before doing this exercise.

Butterfly exercise

You can do this exercise without any complication during pregnancy. This is the most suitable and easy exercise for normal delivery. It helps a lot in opening the pelvis and making the lower back flexible. Sit down on the ground and put the soles of both feet together. Flap your legs up and down just like the butterfly and focus on breathing. Repeat the process at least 15 to 20 times. This exercise opens the pelvic muscles, thighs, and hips. During delivery, it is helpful in reducing both labor time and pain. Women usually face the problem of fluid retention during pregnancy. So this is the only exercise in dealing with this problem. The pregnant women often have fatigue in the legs. It provides relief from leg pain. And it eliminates the discomfort of the abdomen.


The squat is another recommended exercise for the normal delivery because it is very helpful to loosen the pelvic muscles. Along with it, there is less pain during delivery. As a result, you will get an easy and normal delivery. Take the toilet position with a gym ball support. This exercise gives a good pressure on your thighs and the pelvic area. As a result, it strengthens pelvic, thighs, and legs muscles. Squat exercise increases endurance for labor and delivery in women. And along with it, this exercise opens the pelvis by stretching the muscles in the pelvic floor. Women do not require medical intervention during labor because it is the very effective exercise for pushing.   

The above exercises play an important role in normal delivery to pregnant women. But before doing any exercise, consult a doctor once so that you and your baby do not have to face any kind of harm. According to the doctor advice, you can modify the exercise.

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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