pregnancy delivery

Exercise During Pregnancy For Normal Delivery

  • 4.6 (6 Votes)

Normal pregnancy delivery requires performing effective exercises such as walking, swimming, yoga, cobbler pose, squats, pelvic stretches and tilts along with kegel exercises. These exercises are known for improving the blood circulation in pregnant women and further preparing the body for natural childbirth.

Let’s Discuss in More Details About Exercise During Pregnancy For Normal Delivery:

Pregnancy is a sensitive period when a woman needs maximum care and attention. Every woman wants and aims for a painless delivery of the baby. If you are going to deliver a baby for the first time, then you need to understand that there are various aspects, which revolves around a successful and painless delivery. It takes around nine months of daily efforts and following a daily routine to ensure natural childbirth. You need to create a proper environment for yourself and your baby so that both of you can have pleasant surroundings throughout the pregnancy period. So, here are some of the best exercises, which a pregnant lady needs to perform daily to ensure that the baby is born healthy and she does not feel excessive pain during delivery. These exercises really help in painless pregnancy delivery. Follow the below mentioned exercises during the entire nine months tenure to have a healthy and safe delivery of your baby.

1. Walking

Since ancient times, walking is one of the most effective exercises for keeping body and mind fit and fine. Do you know that Japanese individuals keep themselves fit and young just with the help of walking? Yes, it is the truth. Walking is one of the most recommended ways to maintain optimum health at the time of pregnancy. This also has a positive impact on the body of the pregnant women in the form of improved flexibility and strength of the muscles.

2. Swimming

Aqua exercises keep the body calm as well as ensure that the temperature of the body is maintained in an appreciating manner. But you need to make sure that you avoid hot water baths as well as adding bath salts in your bathtub. Swimming helps in improving the strength of the muscles around the thighs and ensures that you stay fit during the months of pregnancy.

Swimming exercise for normal delivery

3. Yoga Sessions

Yoga is an ancient type of exercise, which forms a base for the good health of the mother and baby. There are immense benefits of performing yoga on a regular basis. You can join a group of pregnant mothers performing yoga or join a yoga class throughout the pregnancy. Here are some of the yoga poses that are highly recommended at the time of pregnancy.

  • Konkasana (Angle Pose)
  • Vakrasna (Twisted Pose)
  • Bhadrasana (Butterfly Pose)
  • Parvatasana (Mountain Pose)
  • Yastikasana (Stick Pose)
  • Hasta Pangustasana (Extended hand to big toe pose)
  • Utkatasana (Chair Pose)

4. Kegel Exercise

This type of exercise comes in the top of the list of the best exercises for pregnancy to ensure a normal delivery. Kegel exercise is basically an exercise that is used for strengthening the pelvic floor. The main focus of this exercise during pregnancy is to improve the functioning and flexibility of the muscles around the vagina and the midsection of the body including thighs. You can perform this exercise once a day for around 15 minutes. You just need to keep a check on the holding and releasing time of the pelvic floor muscles.

Kegal Exercise

5. Pelvic Tilt

The pelvic tilt also known as angry cat exercise is an effective way of improving the functioning of the muscles around the midsection of the body in a pregnant woman. It mainly provides increased strength to the lower back muscles of pregnant women. This builds a firm base for the normal delivery procedure. You can ensure that while performing this exercise your hands and feet are supported properly on the ground. You need to do it carefully to prevent any sudden fall of the body on the floor.

6. Squat

Yes. You heard that right! Did you have full strength exercise regimes at the gym before getting pregnant? Then, you will love doing the exercise of squats during your pregnancy period. You can create a routine and perform squats in sets to strengthen your lower body. Make sure that you take support from a holder while performing squats on a regular basis.

7. Cobbler Pose

Cobbler Pose is one of the most fruitful exercises for preparing a pregnant woman for final times to come. You need to perform this pose with care. The pelvic area and the surrounding parts are also improved for a lesser painful normal delivery. It improves the flexibility of the surrounding muscles too. Cobbler pose will ensure that you increase your endurance power for the successful birth of the baby via normal delivery. Cobbler Pose

8. Pelvic Stretches

If you are looking forward to improving your chances of a normal delivery, then pelvic stretches can be a good choice. You can ask your gynecologist to guide you with the correct steps of this exercise. The basic stretching involves lying down on the floor straight with the legs wide open. A pillow is kept below the lower back. Body is then moved in forwarding and backward direction. This is done for a time period of 10-20 minutes.

What are the benefits of performing these exercises during pregnancy?

So, now you know regarding the best and highly recommended exercises during the tenure of pregnancy. You can perform the exercises mentioned above to reap the following benefits of the exercises at the time of the delivery:

  • Gestational diabetes commonly occurs in women during the tenure of pregnancy. If you perform the exercises on a regular basis, then you don’t have to worry about developing gestational diabetes during pregnancy.
  • It also helps in preventing excessive pain and discomfort during pregnancy as well as at the time of the birth of the baby.
  • Constipation is quite a concern in pregnant women. Performing a set of exercises on a regular basis will help you ensure that you do not suffer from constipation and your digestive system functions at an optimum level.
  • One of the best benefits of performing the above-mentioned exercises daily will help you to lose the extra weight gained during pregnancy in a much easier manner. So, do you worry regarding losing weight after pregnancy? Then, you need to make a routine as well as ensure that you follow it on daily basis.

Thus, performing the above-mentioned exercises will successfully help you in having a peaceful normal vaginal delivery. You just need to make exercising during pregnancy a priority in your routine. This will help you to ensure that the health of your baby is up to the mark during the pregnancy as well as after the birth. You can pick up different exercises to provide good challenges to your body and reap the best benefits of the respective exercises.

If you are looking for the best pregnancy packages in your city, then explore Ela pregnancy packages. And also, try to avoid the stress during pregnancy because stress can have a negative impact on pregnancy resulting in preterm labor and other complications.

Dr. Sandhya

About The Author

Obstetrician, Gynecologist Dr. Sandhya

Dr. Sandhya is a Gynecologist and Obstetrician in Pune. She has been working in the field of Gynecology and Obstetrics for more than two decades. Dr. Sandhya is currently endeavoring her practice at Chintamani Hospital, Pune. Dr. Sandhya has expertise Normal and Cesarean Delivery, Pre and Post Delivery Care, Early Pregnancy Care, general consultations and other Gynecology problems treatment. She has done her MBBS and DGO from recognized universities. Patients from all around Saswad come to Dr. Sandhya with lots of hopes and the doctor ensures that the patients are satisfied with the treatments and procedures. Chintamani Hospital is one of the renowned hospitals in Pune for Gynecology and Obstetrics care. It has a team of well-trained medical staff, non-medical staff and experienced clinical technicians who work round-the-clock to provide healthcare services to the patients. It has an efficient team of doctors on board, including specialists and is equipped with the knowledge and expertise for handling basic to complicated medical cases. You can now book an appointment with Dr. Sandhya at



Pratibha Murthy

I tried to do my work by myself only during pregnancy. I was cautious that I should not do risky things like lifting heavy weight and all, but daily work like cooking, walking to the market all that I used to do it by myself. It resulted in a positive way during the delivery.

Nov. 19, 2018, 6:43 p.m. 5.0


Mohini Raman

I have performed many of these exercises during my pregnancy. I had a successful delivery and a healthy baby. Such exercises are really helpful during the pregnancy period to keep your body active.

Nov. 1, 2018, 5:56 a.m. 4.5


Rakshanda Khan

I love swimming, but I was confused whether I should perform it during pregnancy or not. After reading this article I think I will go swimming as my preferred exercise during pregnancy.

Oct. 30, 2018, 10:25 p.m. 4.5


Shamita Roshan

Yoga is very beneficial in keeping your body active and healthy. Not only pregnant women everyone should include at least one or two yoga sessions in their daily routine.

Oct. 8, 2018, 2:35 p.m. 4.5


Neha Bajpayi

Cobbler pose is really a very helpful exercise when the final time approaches. my friend was very fond of this exercise during her pregnancy when the delivery time was near.

Sept. 17, 2018, 9:04 a.m. 4.5


Ruhi Sanyal

After reading this blog, I tried some of the exercises like Kegel exercises and Squats. I am now feeling much better than before. Thanks for sharing such an informative blog!

June 26, 2018, 8:32 p.m. 4.5

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