Pregnancy tips: 7 simple exercises for safe, natural delivery

Pregnancy is an amazing journey, but in order to ensure a natural and smooth labour, you need to prepare your body for it. Safe exercises during pregnancy help you build strength, improve flexibility and increase stamina; all this helps in making labour a less complicated process. The exercises also improve blood circulation, reduce pregnancy discomforts and prepares the baby to find the ideal position for the birth.

Dr Nisha Verma, Senior Obstetrician, Sunrise Women’s Care Hospital, Bengaluru, says that one must always perform these exercises under medical supervision and in case of high risk pregnancies, these should be avoided. “Even if you are close to the date of delivery and hoping for a normal delivery, certain exercises can naturally prepare your body,” she says.

7 safe, labour-inducing exercises

• Walking

One of the safest exercises during pregnancy is walking. It encourages blood flow, weight management and the baby to move down into the pelvis to make delivery easier.

• Squats

They make the pelvis wider, tone the lower body muscles, and allow the baby to move into the birth canal. Try standing supported squats. (hold onto a chair or wall and do slow squats)

• Pelvic tilts

Pelvic tilt also referred to as cat-cow stretches, gives relief from back pain and builds pelvic flexibility. They guide the baby to be positioned correctly for easy labour.

• Butterfly Pose

This includes sitting gently with the feet together and the knees apart to stretch the inner thighs, which helps to make pushing in delivery easier by improving hip flexibility.

• Kegel Exercises

Kegels help to strengthen the pelvic floor — the group of tissues that hold up your uterus and bladder. Stronger pelvic muscles help you have better control during labor, which aids early recovery.

• Lunges

Gentle lunges help open the pelvis and improve hip flexibility to help the baby descend down the birth canal. Do these slowly and with assistance along the way.

• Prenatal Yoga

Certain yoga asanas such as Child’s Pose and Tailor Sitting help develop relaxation and reduce anxiety thus preparing the body for natural birth.

Safety Tips Before You Start

• Always check with your physician before starting any exercise plan.


• Do not move vigorously or lie on your back after the first trimester.


• If at any time you experience pain, dizziness, discomfort or anything else, stop immediately.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.