Preparing for a natural birth is a profound journey that begins long before your due date. For many expectant mothers in Singapore, the desire to experience childbirth without medical intervention is rooted in a deep commitment to their body's innate strength and the hope for an empowered start to motherhood.
While the birthing process is instinctive, preparation is key. Just as you wouldn't run a marathon without training, physical readiness significantly contributes to a smoother, more positive labour experience. This guide aims to outline safe, effective exercises for natural birth and address common worries, empowering you with the tools you need for your natural delivery.
Common Concerns Around Natural Birth
It is entirely normal to feel a flutter of nerves when thinking about labour. Acknowledging these worries upfront is the first step toward building confidence.
- Tearing During Birth: One of the most common anxieties is the concern over perineal injury and the potential risk of tearing during birth.2 Many mothers worry about the recovery process and the need for stitches.
- Pain Management: The intensity of contractions can be daunting. You may wonder if you will have the stamina to cope with the duration of labour without pain relief medication.
- Complications: There is often a lingering fear that labour might stall or deviate from the plan, potentially leading to unplanned surgical interventions.
Why Exercise is Important for Natural Delivery
Movement is medicine, especially during pregnancy. Staying active does more than just keeping you fit; it specifically conditions your body for the task ahead.3
- Improves Strength and Endurance: Labour is physically demanding. Targeted exercises build the muscle strength and cardiovascular stamina required to sustain energy through active labour and pushing.
- Enhances Flexibility and Pelvic Opening: Strategic movement helps maintain flexibility in the hips and pelvis. A mobile pelvis creates more room for the baby to descend and rotate, which is essential for a smoother natural delivery.
- Reduces Common Discomforts: Staying active promotes circulation and posture, helping to alleviate nagging pregnancy aches such as lower back pain and leg cramps.
10 Key Exercises to Prepare for Natural Birth
Always listen to your body and hydrate well. Here are ten targeted movements to help get you birth-ready.1
1. Pelvic Tilts
Pelvic tilts are fantastic for relieving back pressure and strengthening the abdominal muscles, which are vital during the pushing stage. By gently rocking the pelvis, you encourage your baby to move into an optimal position (anterior position) for birth, taking pressure off your spine.
How to do it:
- Start on your hands and knees, wrists under shoulders.
- Gently tilt your pelvis upward while tightening your abdominals.
- Relax back to a neutral position.
- Repeat 10–15 times, 3 times per week.
2. Kegel Exercises (Pelvic Floor)
Strengthening the pelvic floor supports the uterus, bladder, and bowel, giving you better control during labour and promoting faster recovery postpartum.
How to do it:
- Gently contract the muscles used to stop the flow of urine.
- Hold for a few seconds, then fully release.
- Repeat multiple times throughout the day.
3. Deep Squat Stretch
Gravity is your best friend during labour. Deep squats help open the pelvic outlet and strengthen thighs and glutes, assisting your baby’s descent during labour.
How to do it:
- Stand with feet shoulder-width apart.
- Slowly bend your knees and lower your body as if sitting on a chair.
- Keep knees behind toes and back straight.
- Stand and repeat 10–12 times, 2–3 times per week.
- Use a wall or counter for support if needed.
4. Cat-Cow Stretch
Performed on your hands and knees, this gentle spinal flow relieves back pain and encourages your baby to rotate into the best birth position.
How to do it:
- Begin on hands and knees, back straight.
- Inhale and arch your back down (cow pose).
- Exhale and round your back upward (cat pose).
- Repeat for 10–15 cycles.
5. Prenatal Yoga
Prenatal yoga is a holistic practice that blends deep breathing, relaxation, and gentle poses, such as the Butterfly Pose. Beyond the physical benefits of improved flexibility and hip opening, yoga teaches you mindfulness. This mental focus is invaluable for staying calm and centered during contractions.
6. Breathing Techniques
Your breath is your anchor. Practicing deep belly breathing daily trains your body to relax rather than tense up during stress.
How to practice:
- Inhale slowly through the nose, expanding the belly.
- Exhale gently through the mouth, releasing tension.
- Practice daily, 5–10 minutes at a time.
7. Birthing Ball Exercises
Sitting on a birthing ball is an excellent way to prepare for labour. Gently rocking your hips side-to-side or rotating them in circles helps relieve lower back pressure and keeps the pelvis loose. This positioning encourages the baby to engage deeper into the pelvis, preparing the cervix for dilation.
How to do it:
- Sit with feet flat on the floor, spine straight.
- Gently rock hips side to side or in circles.
- Perform for 5–10 minutes daily.
8. Walking
Never underestimate the power of a simple walk. Walking is one of the safest, most effective ways to boost overall stamina and circulation without placing stress on your joints.
How to do it:
- Walk at a brisk but comfortable pace for 20–30 minutes daily.
- Wear supportive shoes and avoid uneven surfaces.
9. Perineal Massage
While not an "exercise" in the traditional sense, perineal massage is a vital preparation technique. Gently stretching and massaging the tissue between the vagina and rectum in the final weeks of pregnancy helps increase elasticity. This practice is widely recommended to help relax the tissues and reduce the risk of tearing during birth.
10. Modified Push-Ups
Upper body strength is often overlooked but essential. You will likely use your arms to support yourself in various labour positions (like on all fours) or to hold your legs during pushing. Perform push-ups against a wall or on your knees to strengthen your chest and arms safely.
How to do it:
- Keep knees on the floor, hands shoulder-width apart.
- Maintain a straight line from head to knees.
- Lower body and push up 10–15 times.
Embracing Natural Childbirth Confidently with Flegen
Preparing for a natural birth involves both physical conditioning and mental fortitude. Consistent practice of these exercises can help your body feel strong, flexible, and capable. However, always consult your healthcare provider before starting any new exercise routine to ensure it is safe for your specific pregnancy.
Physical preparation is most effective when paired with knowledge. Understanding the stages of labour, pain management techniques, and the importance of antenatal education classes for parents builds genuine confidence and ensures you feel empowered throughout the journey.
At Flegen, we are dedicated to supporting you through every step of this journey. Our Childbirth Education Course offers in-depth guidance on labour, delivery, and newborn care, tailored to give you the best start possible. Additionally, get practical advice on what to pack for your hospital bag and insights into your first 6 weeks postpartum on what to expect physically and emotionally.
We invite you to book an appointment with us to feel fully prepared and confident as you approach your desired natural delivery experience, knowing that both your body and mind are ready for this transformative journey.