Gentle Exercises for Antenatal Birth Preparation and an Easier Labour

Preparing for labour isn’t just about attending antenatal classes or creating a birth plan—it’s also about getting your body ready for the physical demands of childbirth. Gentle exercises tailored for antenatal birth preparation can improve your strength, stamina, and flexibility while easing common pregnancy discomforts. Regular movement during pregnancy has been shown to contribute to shorter labours, fewer complications, and faster postpartum recovery.

This guide highlights the best gentle exercises for antenatal preparation, explains how they benefit you and your baby, and offers tips for incorporating them safely into your routine.

Why Exercise Matters During Pregnancy

Exercise during pregnancy supports both your physical and emotional health. It helps you manage weight gain, reduces the risk of pregnancy complications, and improves mental wellbeing. When focused on antenatal preparation, these exercises also strengthen the muscles needed for labour and delivery.

Key Benefits:

Improved Endurance: Labour is physically demanding, and good stamina helps you cope with contractions and pushing.

Better Posture: Strengthening your back and core reduces strain from carrying your growing baby.

Reduced Discomfort: Gentle exercises ease common issues like back pain, pelvic pressure, and swelling.

Enhanced Birth Outcomes: Studies show that active mums-to-be often experience shorter labours and fewer interventions (Maternal and Child Health Journal, 2020).

Gentle Exercises for Antenatal Preparation

Here are some of the safest and most effective exercises to incorporate into your antenatal routine.

1. Prenatal Yoga

Prenatal yoga is one of the most popular forms of exercise for pregnant women, combining gentle stretches with breathing and relaxation techniques. It improves flexibility, strengthens key muscle groups, and helps you connect with your body.

Benefits:

Prepares your hips and pelvis for labour.

Teaches breathing techniques useful during contractions.

Reduces stress and anxiety.

Try This Pose:

Cat-Cow Stretch:

Start on all fours, with your wrists under your shoulders and knees under your hips.

Inhale, arch your back, and lift your head (Cow).

Exhale, round your spine, and tuck your chin (Cat).

Repeat 5–10 times.

Tip: Join prenatal yoga classes near you or follow NHS-approved online tutorials.

2. Pelvic Floor Exercises

Your pelvic floor muscles support your bladder, uterus, and bowels. Strengthening them during pregnancy reduces the risk of incontinence and helps you push effectively during labour.

How to Practise:

Sit or lie down in a comfortable position.

Squeeze and lift your pelvic muscles as if stopping the flow of urine.

Hold for 5–10 seconds, then release.

Repeat 10–15 times, several times a day.

Source: The Royal College of Obstetricians and Gynaecologists (RCOG) recommends pelvic floor exercises as a key part of antenatal care.

3. Walking

Walking is an easy, low-impact exercise that keeps you active throughout pregnancy. It’s ideal for improving cardiovascular health, maintaining endurance, and promoting healthy weight gain.

Tips for Walking Safely:

Wear supportive footwear to avoid strain on your ankles and knees.

Walk at a moderate pace, avoiding uneven terrain.

Aim for 20–30 minutes daily, adjusting as needed for comfort.

Evidence: Regular walking during pregnancy has been linked to a reduced risk of gestational diabetes (Journal of Physical Activity and Health, 2021).

4. Swimming or Water Aerobics

Swimming provides full-body exercise without putting pressure on your joints. The buoyancy of water supports your weight, making it particularly beneficial in later pregnancy.

Benefits:

Relieves back and pelvic pain.

Improves circulation and reduces swelling.

Enhances flexibility and core strength.

Tip: Many leisure centres offer water aerobics classes designed specifically for pregnant women.

5. Squats

Squats strengthen your legs, back, and pelvic floor, making them an excellent exercise for labour preparation. They also encourage your baby to move into the optimal position for birth.

How to Perform:

Stand with your feet shoulder-width apart.

Lower yourself into a squat position, keeping your back straight and chest lifted.

Hold for a few seconds, then return to standing.

Repeat 10–15 times.

Tip: Use a chair for support if needed.

Staying Active During Labour

Labour itself can be physically demanding, but incorporating movement and positioning into the process helps manage pain and progress delivery.

Positions to Try:

Rocking on a Birthing Ball: Opens the pelvis and reduces pressure on your back.

Leaning Forward: Supports your weight and allows gravity to assist your baby’s descent.

Walking: Keeps contractions productive and may shorten labour.

Tip: Discuss labour positions during your antenatal classes near you for hands-on practice.

Safety Tips for Antenatal Exercise

While exercise is beneficial during pregnancy, it’s important to follow these safety guidelines to protect you and your baby.

General Tips:

Avoid exercises that involve lying flat on your back after the first trimester.

Stay hydrated and avoid overheating.

Stop if you feel pain, dizziness, or shortness of breath.

Consult your midwife or GP before starting any new exercise routine.

High-Risk Pregnancies:

If you have a high-risk pregnancy, your exercise routine may need to be modified. Consult with your healthcare provider during antenatal checkups to determine safe options.

Complementary Practices for Antenatal Preparation

Incorporating relaxation techniques alongside physical exercises enhances your antenatal preparation. Practices like antenatal massage and breathing exercises complement physical movement, ensuring you’re mentally and emotionally ready for labour.

Recommendations:

Hypnobirthing: Combines breathing techniques with guided imagery for pain management.

Massage for Pregnancy: Eases muscle tension and promotes relaxation.

Meditation: Helps reduce stress and focus on positive aspects of childbirth.

Resources for Antenatal Fitness in the UK

NHS Pregnancy Services: Offers free advice on exercise and physical preparation for labour. Visit NHS Pregnancy Care

Tommy’s PregnancyHub: Provides expert tips on safe pregnancy fitness routines. Visit Tommy’s

National Childbirth Trust (NCT): Runs antenatal fitness and yoga classes across the UK. Visit NCT

Final Thoughts: Moving Towards an Empowered Birth

Gentle exercises tailored for antenatal preparation not only strengthen your body but also boost your confidence for labour. By practising movements like squats, pelvic floor exercises, and prenatal yoga, you’ll feel physically and mentally ready to welcome your baby into the world.

Every pregnancy is unique, so listen to your body and adjust your routine as needed. With the right balance of movement, relaxation, and support, you can look forward to a smoother, more empowered birth experience.