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Natural ways to prepare your body for labor

When you’re ready to welcome your new arrival into the world, there are a few things you can do in order to make the process as smooth and easy as possible. Preparation includes making sure you’re physically and mentally prepared for labor, sorted out the practical stuff, and knowing the signs of labor to look out for.

There are many natural ways to prepare your body for labor. Some of the simplest methods include eating a healthy diet, getting plenty of rest, and practicing stress-relieving techniques. Others require more time and effort, such as yoga or meditation, but can provide benefits that can help you labor easier and with less pain.

The key is to find what works best for you and your body:

Childbirth classes

Active birth workshops are great for preparing for labour. They can help you learn about different positions you can use during labour, and how to get into them quickly and easily. It’s also important to remember that your pelvis plays a key role in childbirth, so make sure you focus on keeping it healthy and strong.

My favorite online hypnobirthing class is Hypnobubs. You get 10 video sessions, ebooks and lots of free goodies like Affirmations for Beautiful Birthing, Prompts for Birthing and inspiring birth videos!

Check out the Hypnobubs offer.

Light exercises

Exercise is beneficial during pregnancy for both mother and baby, so make sure you get plenty of it! Not only will it help prepare your body for labour, but it will also make the process easier and more comfortable.

Now that you’re in your third trimester, it’s time to really focus on preparing your body for labour. Any type of exercise is good, but if you can find an antenatal class that offers a range of exercises, that’s even better.

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There are many exercises that can help prepare your body for labor and delivery. However, here are five specific exercises that have been shown to be especially helpful:

Pelvic tilts

This exercise helps to tone the pelvic floor muscles and improve posture. To do a pelvic tilt, lie on your back with your knees bent and feet flat on the ground. Tilt your pelvis up towards your chest, then slowly lower it back down. Repeat 10-15 times.


Squats help to strengthen the thighs, buttocks, and hips, all of which will come in handy during labor! To do a squat, stand with your feet shoulder-width apart and bend at the knees until you reach a 90-degree angle. Keep your back straight and head up throughout the entire movement. Hold for 5 seconds before returning to starting position. Repeat 10 times.


Lunges work not only the legs but also your buttocks. They’re a great way to get ready for those long hours of pushing! Start by standing with both feet together then step forward with one foot so that it’s about 2 feet in front of the other leg. Bend both knees to lunge, making sure your front knee does not go over your toes. Keep your back straight and shoulders down. Hold for 5 seconds before returning to starting position. Repeat 10 times with each leg.

Kegel exercises

These exercises help to strengthen the pelvic floor muscles, which will come in handy during labor and delivery. To do a kegel exercise, squeeze the muscles you would use to stop the flow of urine and hold for 5 seconds. Repeat 10 times.

Wall squats

This is another great way to work on those thigh and glute muscles. Start by standing with your back against a wall, then slowly slide down the wall until your knees are at a 90-degree angle. Keep your back pressed firmly against the wall and hold for as long as you can. Return to starting position and repeat 3-5 times


If  all these exercises seem too hard, try bouncing on an exercise ball or yoga. This simple activity can help open up your pelvis and make it easier for the baby to come out later.

Just stay active

If all else fails or you’re just not an exercising kinda gal, just stay as active as you can during your pregnancy to keep your body in working order.

Prenatal yoga

Prenatal yoga has become increasingly popular in recent years, and it is proving to be a valuable tool for pregnant moms.

Prenatal yoga can be a great way to help with labor and delivery. The practice of yoga can help increase flexibility, strength, and breath control. Prenatal yoga can also help ease stress and tension during labor. There are many types of exercises that can be tailored to meet the needs of each pregnant woman.

If you’re feeling uncomfortable during your third trimester of pregnancy, prenatal yoga can help ease muscle and joint pain. Yoga is good for your body and mind as well.

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Eat well

Eating a well-balanced, nutricious diet is important for pregnant women preparing for labor. Proper nutrition will help ensure a smooth delivery process and a healthy baby.

Aim to include plenty of fruits, vegetables, whole grains, and lean protein sources in your diet. Drink lots of water and avoid excessive caffeine and alcohol consumption.

If you’re not sure what you should be eating, consult with a dietitician to create a personalized diet plan that meets your specific nutritional needs. By eating right, you can give yourself and your baby the best chance for a healthy birth.

Get rest

When you’re pregnant, you may feel like you need to be constantly active and on the go. But actually getting enough rest is essential for both you and your baby. Proper sleep can help your body prepare for labor, reduce the risk of complications during labor, and help you recover afterward. Getting a good night’s sleep can also improve your mood and energy levels, making it easier to take care of yourself and your baby.

The National Sleep Foundation recommends at least seven to eight hours of sleep per night, and even more during the last three months of pregnancy. Not getting enough sleep can lead to fatigue, mood swings, and trouble concentrating. Plus, a pregnant woman’s body is working harder than usual and needs the rest to be able to deliver a healthy baby.

Signs of labor

Knowing what signs to look for when you go into labor can grant you some peace of mind. You may start feeling some of the following symptoms in the weeks or days leading up to labor.

Labor symptoms can include “signs of labor” such as your water breaking but this doesn’t always happen. Other signs of labor can include when your contractions start to come more frequently or intensify. It is possible for a woman to experience false labor pains before real ones start, so be aware that it might not be real yet!

In preparation for labor, your baby’s head will drop into your pelvis in order to be born more easily. This is called “lightening” and usually happens a few weeks before labor begins. It will make you feel like you want to pee all the time and that’s normal due to the extra pressure on your bladder.

A mucus plug or bloody show is another common sign of labor starting.

Braxton Hicks vs real labor contractions?

During the third trimester, it is important for a woman to know the difference between Braxton Hicks contractions and real labor contractions. Braxton Hicks are false labor pains that can occur in the second and third trimester. They often happen after a meal and are not as strong as real labor contractions.

Real labor contractions are stronger and more regular than Braxton Hicks contractions. They also happen more frequently and get closer together over time. It is important to be able to tell the difference between them, because Braxton Hicks will eventually go away, but real labor will continue to progress until delivery.

You’ll also want to start wearing clothes that are comfortable and allow for room to grow. Your belly will be expanding quickly at this point, so it might be a good idea to invest in some oversized shirts or long pants. You can even wear some of your maternity clothes during labor!

To wrap up

By following the tips provided in this article, you can help your body prepare for labor and delivery. By being proactive and taking care of yourself, you can increase your chances of having a smooth, healthy experience. You should also prepare yourself mentally for labor as it can make all the difference when you have a plan.

Sharon James

6 thoughts on “Natural ways to prepare your body for labor”

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