Pregnancy is a blessing, but at the same time, delivering the baby can be traumatic. During the delivery, the uterus contacts causing a huge labour pain most of the time unbearable. If the body during pregnancy is used to a regular workout, then slowly and steadily, the body is prepared for the labour easing the delivery and reducing the labour pain. Here are the top 10 pregnancy exercises for normal delivery of the baby. Contrary to the beliefs, exercising during pregnancy is very beneficial and a must for easy natural childbirth.

Instructions Before Exercising:

Although there is no hard and fast rule about how you should exercise, keeping these instructions in mind should be advantageous for both you and your little one.

  • Always try and dress loose unless instructed by your physician otherwise.
  • Keep the temperature of where you are staying under control. It should neither be too cold nor too hot when you step outside.
  • Water is a must, and you should always carry a bottle alongside when exercising
  • Wear comfortable shoes so that the risk of you slipping is absolutely minimal
  • Try to warm yourself up with stretching before you begin as this allows your muscles to gain more flexibility.
  • Your centre of gravity tends to change with your pregnancy. So, research well about that and usually leaning a little backwards should do.
  • Get rest before you exercise. A tiring day and exercise on top of that won’t help anyone.
  • Make sure you are not standing or sitting down for too long as this causes pooling of blood, which leads to swelling in the lower limbs.

See More: Pregnancy Breathing Techniques

Pregnancy Exercises For Normal Delivery:

Here we enlisted 10 simple and effective exercises for normal delivery. Let’s have a look into them.

1. Pelvic Stretches:

Pelvic stretches are considered as one of the best exercises for normal delivery. They are as effective as it gets in making sure you have a normal delivery. You can use anything ranging from a pillow to a ball or even a chair for the stretch. You need to keep your feet on the ground, stretch your legs and keep your back straight. Repeat this 20 times.

2. Angry Cat:

The other name of an angry cat is pelvic tilting. This is a great exercise during pregnancy as it helps reduce labour pain. It also gives strength and support to the back muscles very important for delivery. It can pull your hips and align it with your stomach until your delivery, thus allowing you more flexibility when you lie down. This exercise is known as the angry cat because you suck in your abdominal muscles much like animals when angry.

3. Opening Buttocks:

This exercise needs you to perform a deep squat, but since you are pregnant, you can also do it by sitting down on your hips and putting your legs aside thus allowing maximum energy discharge from the pelvis. Keep taking deep breaths and once you do this for about 3-5 times, give it a rest.

See More: Running In Pregnancy

4. Swimming:

It is one of the best ways of a full-body workout, and when you are pregnant, there is nothing more beneficial than swimming. Swimming regulates your heartbeat and prevents all sorts of muscle injuries. Allowing a fitter body, swimming gives you all the strength you need to push for normal delivery. However, avoid extra hot water and salt bath when swimming.

5. Squat:

When you want your pelvic muscle to contract and loosen down a little to minimize the delivery pain, squatting will be your knight in the shining armour. Use a support ball if you will and sit down by bending your knees. This allows the pressure in the thighs and pelvic area, thus helping relax them.

6. Walking:

When nothing else is feasible, walking is the bare minimum that one should be doing during the pregnancy. Be it your house, lawn or the park, walking will take you places when you want to stop gaining fat or be more flexible. From constipation to restlessness, walking is the solution to it all. Even if you walk slow, make sure you walk for about 30 minutes for at least 4 times a week.

See More: Best Yoga Asanas for Normal Delivery

7. Kegel Exercises:

Kegel exercises are also known as pelvic floor exercises, these are important since muscles around the vagina turn sore during pregnancy, and these exercise helps release the built-up tension. To do this exercise, contract your pelvic floor muscle. Hold it for about 10 seconds and then release it. You can try this exercise at a span of 15-20 times the entire day.

See More: Pregnant Woman Walking

8. Yoga:

The Yoga is as safe as it gets to enhance your body’s elasticity and endurance power, thus allowing you a better mind and body when the time comes for your delivery. Yoga does internal healing of the body and improves your endurance power, which is a must for normal delivery.

9. Cobbler Pose:

This, also known as butterfly pose, is particularly important to enhance the flexibility of your stressed pelvic area. The only caution to exercise with this pose has a cushion to rest your back and thighs to maintain the centre of gravity.

10. Downward Dog:

Take a cats posture, spread the fingers wide, tuck the toes and press the floor with your hands.

How To Do:

  • Bend forward to rest on your feet with your fingers and the palm pressing into the floor forming an alphabet A.
  • Now bend the right knee and again straighten it.
  • Do the same with the left knee.
  • Repeat the same process 10-15 times.
  • This exercise is not recommended in late pregnancy.

Benefits Of Exercises For Natural Child Birth:

The following are the benefits of doing exercises for natural childbirth:

  • There are greater chances of delivering the baby normally.
  • It prevents excessive weight gain during pregnancy.
  • The body of the mother is prepared for natural childbirth.
  • Labour pain reduces if the body is flexible.
  • Blood circulation improves.
  • Increases your stamina.
  • Aids in speedy recovery post-delivery.
  • Reduces the possibility of gestational diabetes and preeclampsia.

When To Stop Exercise In Pregnancy?

A half an hour of exercise during pregnancy is more than enough, and it is advisable to not to stretch too much during pregnancy. However, the mom-to-be should stop exercising immediately if she experiences any of the following:

  • Fatigue
  • Vaginal bleeding.
  • Has a history of preterm delivery.
  • Experiences augmented contractions after exercising.
  • Has a blood pressure problem already.


Q1. What Should I Do For Easy, Normal Delivery?

Ans: Following are some of the tips for an easy, normal delivery:

  • Have dates regularly
  • Do squats on a daily basis
  • Sleep well
  • Consider giving water birth
  • Stay upright during delivery
  • Practice the breathing techniques
  • Take a childbirth class

Q2. What Are The Signs Of Normal Delivery?

Ans: The following are the signs that your delivery is approaching:

  1. The baby drops, i.e. you experience lightening
  2. You have an increased urge to urinate frequently
  3. The cervix dilates
  4. Your water bag bursts
  5. The mucus plug passes
  6. The cervix dilates
  7. Thinning of cervix
  8. Increased back pain
  9. Frequent contractions

Q3. When To Start Exercise After Normal Delivery?

Ans: Generally, a woman is advised to wait for 6 weeks after delivering the baby before she can begin her work out. In the case of caesarean delivery, this period is increased to 8 weeks. The body is tired after delivery needs a healing period of a minimum of 6 weeks to avoid any complications in the future. Besides, only walking can be begun after 6 weeks. For any other exercise, one should ideally wait to complete 8 weeks.

A proper routine of prenatal exercises for normal delivery will increase the chances of delivering the baby normally. It may even reduce the labour pain as well as the labour time and will aid in speedy recovery after delivering. However, for consulting your doctor before carrying on any exercises during pregnancy and learn them properly before indulging in the same.


About Yashasvi

Yashasvi developed a deep passion for writing ever since she was completed her Master’s in Mass Communication and Journalism from Andhra University, Visakhapatnam and has chosen a career that is driven by creativity. A Parenting expert who believes in communicating effectively with a personal touch, she writes about pregnancy, baby care, lifestyle, and just about anything else.