5 Exercises To Help You For Normal Delivery

Giving birth to a child is like a rebirth for a woman mainly because of the pain she undergoes during childbirth. How about making it less painful? You can reduce the trauma by exercising during your pregnancy. Our expert tells you about the exercises that you can do to induce labor. Here we bring you 5 effective exercises to induce labor naturally and will also surely help getting your body ready for the baby.

# Pelvic Rocks

- Just lie down on your back and keep your knees bent, your foot on the floor.

- Now flatten your back against the floor and simultaneously bend your pelvis upwards and hold for 10 seconds and slowly release.

- This exercise, when done twice a day for 10 minutes, can help your pelvic muscles get ready for labor.

# Leaning

- Make sure you have a professional instructor for your guidance at all times.

- Leaning against an exercise ball can exert pressure on your lower back and pelvic muscles and will help you get ready for childbirth.

- The exercise ball will also help you ease pains during labor and ensure a natural delivery that is quick and effortless.

# Squatting

Squatting is the best, and probably a foolproof way to get started into labor. Why? Well, because squatting helps the gravity act on your baby and tends to push it downwards, thereby inducing labor naturally. If you’re concerned about all the funny looks that you may get for squatting in a public park, you can also try this at home – just keep doing gentle squats till you feel a burning sensation coming up.

# Kegel Exercises

Kegel exercises, also known as pelvic floor exercises, aren’t just limited to those affected by urinary incontinence, may be wonderfully effective in inducing labor among women who are overdue. Kegal exercises work by targeting the muscles of the pelvic floor, which play an important role in childbirth. Releasing and contracting the pelvic muscles (the muscles that are involved in stopping the flow of urine) for around 10-15 minutes a day is a good way to get the pelvic muscles ready for delivery.

# Butterflies

- All you need to do is to sit on the floor with the bottom of your feet together.

- Then using your elbows, press both the knees gently towards the floor to feel the stretch in your inner thighs.

- You can use a wall for supporting your back.

- Remain in the position for 10 to 15 seconds and repeat the stretch 5 to 10 times.