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Step 1
Use Kegel exercises to strengthen the muscles in the pelvic floor. To work these muscles, simply tighten them as if trying to stop urine in mid-stream. Hold the muscles tight for about 5 seconds and repeat throughout the day. You can do Kegel exercise anywhere without anyone knowing it. Whether you are watching TV, cooking or working at your desk, these exercises can be easily fit into your lifestyle.
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Step 2
Strengthen lower back muscles using the pelvic rock exercise. Get down on all fours and slowly lift and round your back. Hold the position before flattening the back again to a neutral position.
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Step 3
Use a stability ball to do abdominal exercises like crunches. Strengthening your abdominal muscles can help you push more effectively during active labor.
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Step 4
Use wall squats with or without a stability ball to open up the pelvis for delivery. With your back against the wall, or against the stability ball positioned between your back and the wall, slowly lower your body into a sitting position and hold. Return to a standing position and repeat.
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Step 5
Sit in the "tailor sitting" position to stretch the inside of your legs and increase circulation to those limbs. Sitting with your knees bent and feet together or crossed in front of you takes weight off your pelvic floor muscles. This position is also known as "Indian-style" or the "butterfly position."
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Step 6
Sit on a stability ball and roll your hips in either direction. This movement can open the pelvis to prepare more room for the baby to descend. The more room the baby has to move down the birth canal, the faster labor will go.
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Step 7
Gradually build up to more repetitions with the different exercises you can use to prepare for labor. Don't do more than your body can handle. Typically, 10 repetitions of each exercise 3 to 4 times a day is the most you will need.
