Hi Mama! You might’ve heard that giving birth is like running a marathon. If you haven’t heard that before now, I’m here to tell you that it’s truer than true!
After 2 natural, healthy pregnancies and unmedicated births, I can confidently say that my body has never been through anything more strenuous. It’s also never been through something so miraculous either!
If you’re ready to start prepping your body for the marathon that’s childbirth, you’re in the right place. Here is a list of some of the exercises I did ALMOST every. single. day. of both pregnancies. And I truly believe I wouldn’t have been able to manage it all like I did without this prep, y’all!
How Does Staying Active Help Your Ability to Handle Labor & Delivery?
Building stamina and endurance
According to the Oxford Dictionary, stamina is “the ability to sustain prolonged physical or mental effort”, while endurance is “the fact or power of enduring an unpleasant or difficult process or situation without giving way”. And let me tell ya, BOTH are needed to push through labor and delivery, regardless of how you choose to deliver. This article puts it perfectly when they say “the better your stamina, the more efficient you become at just about everything, mentally and physically.”
Building strength
It’s important to have some strength, especially in your core, during labor and delivery. You use so much of it during transition (pushing phase), you definitely want to be able to sustain your energy and power until the end! And the stronger your muscles, the better they can handle repetitive movements – like CRUNCHING THAT BABY OUT!
Improve body’s ability to handle stress and pain
It’s a marathon, Mama!! And yes, it’s miraculous and one of the most joyful experiences of life. BUT remember God tells us that He will make our pains in childbearing very severe and with painful labor we will give birth to children. (Genesis 3:16 NIV)
Good news though! “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.” Check out this article on the effects of exercise, for both childbirth AND those first several postpartum weeks. Good stuff, sister!
Benefits of Exercising During Pregnancy
- Reduces aches and pains
- Reduces bloating and swelling
- Increases energy and improves mood
- Helps prevent gestational diabetes
- Helps maintain healthy weight gain during pregnancy
- Sets the trajectory for postpartum recovery
- Decreases complications during labor and delivery
- Shorten duration of labor
20 Powerful Exercises to Prepare You for a Natural Childbirth
Aerobic / Cardio
- Walking
- Swimming
- Stair Climbing
Yoga / Stretches
- Cat Cow Pose
- Childs Pose
- Butterfly Stretch
- Standing Hip Flexor Stretch
- Pancake Stretch
- Belly Breathing
Strength / Resistance
- Squats ( Specifically Deep Squats)
- Lunges
- Glute Bridge / Hip Thrusters
- Lateral Band Walks
- Hip Abductions & Adductions
- Clamshells
- Posterior Pelvic Tilts
- Bird Dog Crunches
- Standing Bicycle
- Penguins on Exercise Ball
- Hip Rolls on Exercise Ball
Tips for Exercising While Pregnant
- Listen to your body and don’t overdo it
- Always warm up and cool down
- Be sure to replenish calories burned after workout
- Stay hydrated and cool
- Modify as needed
- Get you a great pair of compression socks to workout in
- Have fun with it!
Final Thoughts
Let’s say it together – labor and delivery for a woman’s mind and body is like running a marathon! Use these powerful exercises and these tips for a healthier pregnancy and easier natural childbirth.
You got it, Mama! We’re here with you through each step.
“..but those who hope in the Lord will renew their strength..” (Isaiah 40:31 NIV)
