Exercises for Late Pregnancy
Squatting, pelvic rock, and Kegels to prepare for labor
Squatting
Useful for the birthing stage, opens the pelvic outlet and uses gravity. Aim for ten squats per day, with heels on the floor, holding for up to 1 minute each. Use support from a partner or two doorknobs. CAUTION: Do not practice squatting if your partner has joint problems in the ankles, knees, or hips, or develops pubic joint pain.
Pelvic Rock on Hands and Knees (Cat-Cow)
Strengthens abdominal muscles, relieves low back pain, and improves circulation. During labor, this also helps position a posterior baby. Tuck the pelvis under while arching the back for a slow count of five, then return to normal. Repeat ten times. Do not hold your breath.
Pelvic Floor Contractions (Kegels)
These strengthen the muscles that support pelvic organs, improve urinary control, and help prevent hemorrhoids. In childbirth, toned muscles help the baby rotate and descend, and the ability to relax them during pushing is equally important.