Pregnancy exercises make a great way to make labor a smooth experience. If you practice the right exercises throughout the pregnancy period, it can significantly reduce pain during labor. You get more energy and your body becomes stronger. Regular exercise does not only prepare your body for labor, but it also helps you lose that extra weight faster after childbirth. You can get back in shape very quickly. Following are some of the exercises that will prepare your body to cope with the labor pain.
Kegels can be one of the best pregnancy exercises to help with labor. These exercises include the strengthening of the pelvic floor muscles through contractions, which eventually prevents hemorrhoids and improves circulation. Besides that, it also reduces the time you are supposed to push during the delivery. What is more, strong pelvic muscles also promote fast recovery after childbirth. In order to do this exercise, all you have to do is to tighten the pelvic muscles - it should be like stopping the flow of urinating midstream. Hold this position for five seconds and then release. Repeat the process for at least ten times. Relax for some time and then do it for ten times again. You have to do the set of 10 for at four times with some relaxation after every set. Do it once in the morning, once in the evening, and once at night right before you sleep. The best thing about kegels is that, you can do it anywhere - while standing in line at the store, sitting in your office, or even while watching television.
When it comes to pregnancy exercises for labor, pelvic tilts may also make a good choice for you. This exercise eases back pain during labor by strengthening your stomach muscles. In order to do it, you will have to get down on your knees and hands - with your knees hip-width apart and hands shoulder-width apart. Arms should be straightened without locking your elbows. As you round your back, tighten your abs muscles while breathing in. now, get back to your initial position while breathing out. You just have to follow the rhythm of your breath. You can do this exercise as many times as you want, but as long as you are comfortable doing this. Don't do it just for the sake of exercise. Stop when you start feeling uncomfortable.
Tailor's pose can also be a good form of pregnancy exercises to help labor and delivery. This loosens your hips and helps in opening your pelvic, preparing your body for the labor. This exercise can also be very helpful in easing the tension in your lower back. In order to do this exercise, you have to sit against the wall while touching the soles of your feet with each other. Now, start pressing your knees first down and then away from each other.
Regardless of the type of pregnancy exercises you are doing, make sure that you are not forcing yourself. Try to be gentle. Practice these exercises as long as you are comfortable doing so.