6 Expert-Approved Fitness Tips To Get Your Body Ready For Birth

If you’ve made it to your third trimester of pregnancy, mamas – congrats! 40 weeks is a long time no matter how you spin it, and often the final trimester of pregnancy is when mamas start to feel heavier, more exhausted, and in some cases, more pain or immobility.

That said, even if you’re feeling more ready for baby than barbell, there are some things you can do to relax and prepare your body for the upcoming challenge of labour and delivery.

Do a low-impact exercise like walking

I know it seems cliché, but walking is the single most important exercise to take you from conception to delivery feeling strong and healthy.  Pregnant mamas who walk have lower risk of gestational diabetes, preeclampsia, and excessive weight gain. And for mamas who are past their due dates, take note – walking can safely increase spontaneous onset of labour, too.

Rest and listen to your body

Just as important as walking is actually its opposite – resting.  During the final trimester, take time to give your body and mind ample rest to prepare mentally and physically for your new arrival.

Lying on your side with a pillow between your knees, meditating in a back-supported seated position, doing gentle stretches from a chair or on the floor, and getting a prenatal massage are all ways to help keep circulation and blood flow strong without causing strain or making you feel more tired.

Flex that spine

One of the leading causes of back pain in pregnancy is poor spinal mobility – and it’s hardest to develop and maintain in the last trimester.

Simple yoga poses like cat-cow, glute bridge, and child’s pose can ease lower back pain, encourage deep breathing, and help the spine “warm up” for whatever positions of labour you find most effective.

Be careful when doing these yoga poses and listen to your body, as the relaxin hormone can cause you to over-stretch.

Squats on squats

Many natural birth advocates (and science, by the way) will tell you – squatting is our most natural, primal birthing position.  That said – if you have tight hamstrings, painful knees, and poor ankle mobility, squatting will feel anything but comfortable and natural. 

Practising squats in a variety of positions – from yoga malasana to sumo squats to just sit-and-stand from a chair – can be helpful in the weeks leading up to birth, preparing your body for labour.

Perfect that pelvic floor

The pelvic floor (PF) can be affected by various stages of pregnancy, simply due to pressure and physiological changes to your centre of gravity. But keeping your PF both strong and able to relax is no small feat.  PF control can be practised with exercises such as quick-release Kegels, heel slides, and toe taps. 

A women’s health physiotherapist is a great partner in diagnosing any PF dysfunction and recommending movements specific to your needs.

Do belly breathing

My final recommendation is to spend the weeks leading up to your birth practising deep belly breathing and transversus abdominus (TVA) contraction  Not only is a good breathing technique shown to potentially shorten the second stage of labour, but diaphragmatic (belly) breathing in particular can help you relax and lower your blood pressure and heart rate during delivery.  Deep belly breathing produces TVA contractions that can also form the basis for your first safe postpartum exercises after baby.

Staying fit and active throughout pregnancy is crucial for pain management and mental health, and is even shown to produce better outcomes for mum and baby during delivery and postpartum periods.  Being kind to your body, exercising regularly, and committing to movement even during the toughest third trimester will support your healthy pregnancy and set you up to thrive after baby arrives.

Amanda Lim is a certified fitness and nutrition coach, perinatal specialist, and mother of two.  American by birth but Singaporean at heart, she enjoys hot yoga & CrossFit – followed by a big bowl of laksa. You can find her at @coachamandalim and .

This article was originally published on Oct 20, 2023 and updated on Nov 12, 2024.