Childbirth can be a long, painful process. Your body begins to prepare for labor and delivery up to a month before your baby is born. You should start getting physically prepared well before then. Knowing what to expect and being ready for it can make the birthing process go much more smoothly.
Step 1
Eat the right foods. Nutrition is one of the most important factors in the health of your growing baby and will help to make sure that you are at the right weight to avoid complications during delivery. Take a folic acid supplement to make sure you get the required 400 mcg of folic acid per day. Most other nutrients can be obtained through carefully selected foods. Incorporate lean meats, leafy greens and brightly colored fruits and vegetables to get the full spectrum of the nutrients your rapidly changing body will require.
Prenatal vitamins can also be helpful for expectant mothers who want to fill in the gaps. They contain the recommended amounts of folic acid as as well as calcium, iron and other nutrients your body needs. Ask your doctor whether a prenatal supplement is right for you.
Step 2
Get plenty of exercise throughout your pregnancy. Exercise can strengthen the heart and the rest of your body during pregnancy, which can make labor and deliver a bit easier. It can also increase your endurance, which can be helpful during long or difficult deliveries.
Try walking, swimming, stretching or yoga as part of a regular exercise routine up to the last days of your pregnancy. Talk to your doctor before you start any exercise regimen to make sure that your body can handle it safely.
Step 3
Take a childbirth class. Childbirth classes can prepare you both physically and mentally for the birthing process. Available at most hospitals and birthing centers, classes like these touch several important bases for new parents, including what to expect during the birthing process.
Breathing techniques, pain management, body positioning and the role of your partner are all issues discussed in childbirth classes. You can also learn what the initial signs of labor and delivery look like and how to know when it's time to call your doctor.
Step 4
Perform Kegel exercises. Kegel exercises strengthen the pelvic floor muscles. Pregnant women who incorporate them into their daily routine often experience an easier labor and delivery.
Perform Kegel exercises by contracting and releasing your pelvic muscles -- the same muscles you would use to stop and start the flow of urine. Alternate between contracting and releasing those muscles, without moving your legs or buttocks, every five seconds every day leading up to the birth of your baby. Do them whenever you have a chance -- at work, while driving, while you're watching TV or whenever you have a few spare moments.
