Working out may be the last thing on your mind when you're expecting, but practicing the right exercises during pregnancy can help your baby's birth go faster and more smoothly when you go into labor. Though no one can predict exactly how your labor will progress, some types of labor exercises can help you and your body be better prepared for whatever happens.
Types
There are a few types of labor exercises that can be beneficial during pregnancy. Pregnant women should take advantage of exercises designed to strengthen your hips and pelvic floor, says fitness expert Tracey Mallet on TheBump.com. Exercises that strengthen your abdominal muscles and open your pelvis are also good bets.
Benefits
Exercises that strengthen your hips and pelvic floor help you build the muscles you'll need for pushing your baby out --- and strong muscles in those areas make it easier for you to recover post-delivery, explains Mallet. Strong abdominal muscles make labor easier and can significantly reduce back pain during labor, according to Mayo Clinic fitness experts in "Parents" magazine. Exercises that strengthen your pelvis and open it up improve circulation in your lower body, which can help during labor.
Identification
Kegels --- an exercise that involves tightening and releasing your vaginal muscles --- are one of the best ways to strengthen your pelvic floor, according to BabyCenter.com, an online pregnancy and parenting information resource. Use butterfly stretches to open up your hips as your due date nears: Sit on the floor with the soles of your feet touching, and gently press down on your knees with your elbows. Squats are one of the best ways to strengthen your abdominal muscles, according to "Parenting," and they're a comfortable laboring position for many women, too.
Considerations
Whatever types of exercising you're doing, be sure to warm up your body with light aerobic activity before you get started and cool down again afterward the same way. Because pregnancy can loosen your joints, warming up and cooling down are especially important to prevent injury.
Warning
Always check with your health care provider before starting any pregnancy fitness regimen to make sure it's safe for you to do the exercises you have in mind. If you have special issues, your doctor may recommend you avoid certain exercises or modify them to be safer for your particular pregnancy. When you're pregnant and exercising, don't push your body until it hurts or you feel exhausted; gentle, consistent exercise is your best bet.
