Pregnancy Exercises For Normal Delivery – Know Before You Go!

Pregnancy is one of the most beautiful, surprising, and important phases in a woman’s life. A woman should take proper care and make the right decisions during all stages of pregnancy, including helpful pregnancy exercises. It is better for both mother and baby. But, delivering a baby can be the phase of excruciating pain. But, women are able to face the labor pain caused by contractions of uterus muscles Additionally there’s pain from pressure on the cervix, stretching of the birth canal, and abdominal, back, and groin cramps.

While some women and gynecologists prefer a C-section instead of a normal delivery, remember that C-sections have side effects that last a lifetime. So, it’s better to help the body be prepared for a natural birth with pregnancy exercises as part of a routine according to the trimester. Before starting any exercise routine, you should consult with your health care provider. Doctors recommend doing a well-baby pregnancy scan to determine the position and health of the baby before your delivery date.

By the way, if you are decided to get pregnant, you’ll want to be aware of your ovulation day. You can utilize tested and advanced ovulation calculator by to track your most fertile days. Also, the simple ovulation calendar is natural assistance for your pregnancy.

Pregnancy Exercises For Normal Delivery:

1st Trimester:

Wall Slide:

Starting Position:
  • Lean your head back, make buttocks posed towards a wall, keep your shoulders relaxed, and make your feet hip-width apart.
What You Have to Do:
  • Flex your knees slightly, and then press both arms against the wall in a pose that your forearms are at 90 degrees with the upper arms.
  • Right after, slowly extend your arms overhead by straightening your elbow and then press the back of your palms and wrists to the wall.
  • Repeat 5 reps to complete 1 set.

Hip Raises/Bridge:

Starting Position:
  • Lie down flat on the floor, flex your knees, and keep your feet flat on the ground.
  • Keep your arms extended at your thighs.
What You Have to Do:
  • Slowly raise your hips to make your torso form a straight line with your shoulders.
  • Pause for a second and then instantly slowly lower your body back to the starting position.
  • Repeat almost 5 reps to complete 1 set.

2nd Trimester:

Downward Dog:

Starting Position:
  • Assume a cat pose, tuck your toes, and then spread the fingers wide and press your fingertips to the ground.
What You Have to Do:
  • First, lift your hips, make sure your heels almost touching the floor and your hands fully stretched. Keep your head down – at the time you might feel your calves stretch.
  • After that, flex on the knees, then hold it for a while and then again straighten your leg.
  • Right after, flex the other knee and hold it for a while and then again straighten your leg.
  • Do this 5 times, and then lower your body and get down to a child’s pose.
  • 5 reps completes 1 set.

Pelvic tilt Or Angry Cat:

Starting Position:
  • Assume a cat pose, keep your palms flat on the ground, and your toes pointed towards the ground.
What You Have to Do:
  • Arch your back gently, and lower your head between your shoulders to make your spine looks rounded.
  • Hold this for a while, relax, right after coming back to the starting position, and repeat.
  • 5 reps completes 1 set.

3rd Trimester:

Opening Hips:

Starting Position:
  • Stand straight and keep your feet shoulder-width apart.
What You Have to Do:
  • First, bend both knees and then lower your body to do a deep squat.
  • Release all your energy through your pelvis.
  • Take 5 deep breathes while you’re squatting.
  • Stand up slowly.
  • 5 reps completes 1 set.

Pelvic Stretches:

Starting Position:
  • Get the exercise ball and sit comfortably on it with your back straight.
What You Have to Do:
  • Place your feet on the floor, keep your feet a little wider than shoulder-width apart.
  • Begin stretching by moving your pelvis slightly forward and back.
  • Repeat the same maximum of 20 times.
  • 3 reps completes 1 set.


Remember, get your ovulation calendar to find out the best time of conceiving using a simple ovulation calculator.  Practice personal wellness habits so you can be in good health to conceive. These pregnancy exercises help to increase the chances of normal delivery and also reduce your labor time and pain – Good Luck!

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