Pregnancy Exercise for a Normal Delivery - A Guide for Expecting Moms

Pregnancy is the best time in a woman's life. It brings great change to a woman's body. As the baby grows, the body must adjust to adapt to the new consequences and needs. Pregnancy exercise for normal delivery not only helps the body prepare for labor but also reduces the chance of complications.

Regular exercises during pregnancy help the moms-to-be strengthen their muscles, improve their flexibility, and reduce their risk of pregnancy complications, prepare the body for labor and delivery, making it easier for the baby to drop and leave the birth canal.

This guide covers a variety of the best exercises for normal delivery that are not only safe but effective for pregnant women, including walking, squats, Kegels, and prenatal yoga. It also provides direction on how to listen to your body and stop any exercise that causes pain.

Pregnancy exercise for normal delivery

During pregnancy, exercises are recommended based on the stages of pregnancy.It can help the mom-to-be prepare for a safe and regular delivery without any complications. 

Here are the best exercises for pregnancy for a normal delivery of a baby:

  • Exercises for normal delivery in the first trimester: The first trimester is the most sensitive time for both mother and baby. During the first 3 months of pregnancy, you experience the symptoms of morning sickness. The doctor usually gives instructions to do only gentle exercises such as The Wall Slide, Clam Shell, and Bridge / Hip Raises exercises and avoid strenuous exercises including weight lifting, and high-intensity workouts. 

To know about the most suitable exercises for you for normal delivery, talk to your doctor. They will help you with an exercise program according to your health condition.

  • Exercises for normal delivery in the second trimester: The second trimester is considered the perfect time for pregnancy exercises that can help in normal delivery. During this period of 13-27 weeks of pregnancy, you commonly experience conditions such as uterine contractions, and abdominal cramping. This time is generally safe for exercising including Downward Dog Pose, Pelvic Tilt, and Cobbler Pose While Lying. It is always advisable to consult your doctor before starting any exercise to ensure the exercise is safe for you and your baby.

  • Exercises for normal delivery in the third trimester: The third trimester is a very crucial stage. During this period of 27-40 weeks, it is always advisable to avoid high-intensity exercises or activities. Because the heavy workouts or intense activities can cause issues such as amniotic fluid leaks. The normal delivery exercise in the 9th month includes pelvis stretching, butterfly positioning, yoga squats, etc. 

Benefits of Pregnancy Exercise For Normal Delivery

Exercise during Pregnancy can propose several benefits for pregnant ladies including:

  • Strengthened muscles: Exercises during pregnancy help to strengthen the necessary muscles for labor and delivery including the legs, hips, abdomen, and back muscles. These muscles support the baby and push it out of the birth canal.

  • Improved flexibility: Pregnancy exercise for normal delivery can help to improve flexibility in the hips, pelvis, and back. This makes it easier for the baby to fall during labor and delivery.

  • Reduced risk of pregnancy complications: Exercises reduce the risk of pregnancy complications such as gestational diabetes, preeclampsia, and preterm labor.

  • Shorter labor: Regular exercises during pregnancy help in having shorter labor.

  • Reduced need for cesarean delivery: Exercise can help to reduce the need for cesarean delivery and facilitate normal delivery.

Instructions for pregnancy exercise for normal delivery

Here are some instructions that may help you ensure that your exercise routine is safe and effective for you and your baby.

  • Talk to your doctor: Before starting any new exercise during pregnancy, it is important to talk to your doctor. So that the doctor can help you decide whether exercise is safe for you and can provide you with guidance to create a safe and adequate exercise plan.

  • Listen to your body: It is important to listen to your body and stop any exercise that causes discomfort and pain. 

  • Start slowly: If you are new to exercise, start slowly and gradually increase the intensity and duration of your exercises over time.

  • Stay hydrated: Stay hydrated by drinking plenty of fluids before, during, and after exercise.

  • Wear comfortable clothing and shoes: Always wear loose-fitting, comfortable clothing and shoes that support your feet and ankles while exercising.

  • Warm-up and Cool down: Never forget to warm up before exercising and cool down after exercising. Because a warm-up helps to prepare your body for exercise and reduce the risk of injury and a cool-down helps your body to recover from exercise and reduce muscle soreness.

Some other the best exercises for normal delivery

There are various other best exercises for normal delivery that pregnant women can do including:

  • Walking: Walking is a highly safe low-impact exercise to get some fresh air and sunshine. It can help to strengthen the legs and hip muscles, which can be beneficial during childbirth.

  • Squats: Squats are one of the highly effective exercises during pregnancy that can help to strengthen the muscles in the legs, hips, and buttocks. It can also help to open up the pelvis, which can make it easier for the baby to descend during childbirth.

  • Kegels: Kegels are exercises for normal delivery that help to strengthen the pelvic floor muscles and improve bladder control during labor. The pelvic floor muscles support the uterus, bladder, and bowel. The strong pelvic floor can help to prevent incontinence after delivery.

  • Prenatal yoga: Prenatal yoga is a delicate form of yoga that is specifically designed for pregnant women. It can help to reduce stress, and anxiety and improve flexibility, strength, and balance.

  • Cat-cow pose: The cat-cow pose helps to stretch the back and pelvis. To do this pose, start on your hands and knees with your back flat. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10-15 times.

  • Pelvic tilts: The Pelvic tilts exercise helps to strengthen the abdominal muscles and the pelvic floor muscles. To perform a pelvic tilt, lie on your back with your knees bent and your feet flat on the floor. Slowly tilt your pelvis up towards the ceiling, tightening your abdominal muscles. Hold for a few seconds, then slowly lower your pelvis back down to the starting position. Repeat 10-15 times.

  • Butterfly stretch: This stretch helps to open up the hips and pelvis. To do the butterfly stretch, sit on the floor with your knees bent and your soles touching. Slowly lower your knees to the sides until they are resting on the floor. Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.


In our daily routine, exercise plays an important role in maintaining our healthy lifestyle. Physical exercises during pregnancy are beneficial for pregnant ladies as they can minimize labor discomfort and increase the chance of normal delivery. It is important to remember that before engaging in any exercise program, consult with your doctor to confirm whether the particular exercises are right for you and your baby.

If you are looking for the best gynaecologist for guidance during your pregnancy, then Miracles Apollo Cradle should be your first choice. We have a team of experienced and qualified prenatal exercise instructors who can create a safe and effective exercise plan for your individual needs. We offer a variety of prenatal exercise classes, including prenatal yoga, prenatal Pilates, and prenatal strength training. We offer a supportive environment where you can feel comfortable exercising during your pregnancy.


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