Exercises and Tips for a Normal Delivery: What Helps in the Last Trimester

No exercise can promise a normal delivery. But a fit, relaxed and well-prepared body often copes better with labour and recovers faster. The last three months are the time to build strength, stay flexible and learn what to expect.

Before you start any exercise, ask your gynaecologist if it is safe for you. This matters most if you have had bleeding, high blood pressure, a low-lying placenta, twins, or early labour pains.

Normal delivery: which week?

A full-term pregnancy is about 40 weeks, and most babies are born between 37 and 41 weeks. Only a small number arrive on the exact due date. Labour before 37 weeks is called preterm and needs hospital care. So the last trimester is about being ready from week 36 onwards, and not about forcing a date.

Safe exercises in the last trimester

• Walking: 20 to 30 minutes a day at an easy pace. It builds stamina and helps the baby settle low in the pelvis.

• Pelvic tilts and cat-cow on hands and knees: ease back pain and loosen the pelvis

• Butterfly (cobbler) pose: sit with the soles of your feet together to open the hips. Don't force the knees down.

• Supported squats: hold a wall or chair and lower slowly. It opens the pelvis. Stop if you feel any pressure or pain.

• Kegel exercises: tighten the pelvic floor muscles for 5 seconds, release, and repeat 10 times, a few times a day. Learning to relax them is just as important.

• Sitting on a birthing ball: gentle bouncing or rocking eases pressure on the back

• Prenatal yoga or swimming, if you already do them and your doctor agrees

Breathing and relaxation

Slow breathing helps with pain and fear. Breathe in through the nose for 4 counts and out slowly through the mouth for 6. Practise daily, so it comes naturally when contractions start. Antenatal classes teach this and help your partner support you.

What to avoid

• Lying flat on your back for long periods, since it can reduce blood flow to the baby. Lie on your left side.

• Heavy lifting, jumping and sports with a risk of falling

• Exercising in hot rooms or until you're exhausted

• Deep forward bends and crunches

• Any exercise that causes pain, dizziness, breathlessness or leaking fluid

Everyday tips for the last trimester

• Eat small, balanced meals with dal, vegetables, fruit, curd, nuts and enough protein. Don't "eat for two".

• Drink enough water through the day

• Take your iron, calcium and other supplements as prescribed

• Sleep on your left side with a pillow between your knees

• Go to every antenatal visit and scan. Ask your doctor about the baby's position and size.

• Talk about birth preferences, pain relief and what happens if a C-section is needed

• Pack your hospital bag by week 36: ID, medical files, clothes, baby clothes, and pads

• Plan how you'll reach the hospital, including a backup plan

Signs of labour

• Regular tightening that comes closer together, lasts longer and doesn't ease with rest or a change of position

• Lower back pain with cramping

• A show: mucus tinged with blood

• Water breaking, as a gush or steady trickle

Early labour can be long, especially with a first baby. Your doctor will tell you when to come in.

Get help now: Go to the hospital now if you have bleeding, your water breaks, you feel the baby moving less than usual, you have regular contractions before 37 weeks, a severe headache or blurred vision, or swelling of the face and hands. Don't wait for labour to start on its own.

Common questions

Do exercises guarantee normal delivery? No. Delivery also depends on the baby's size and position, the mother's health and how labour goes. Exercise helps your body cope, but it is not a guarantee.

Is squatting safe? For most healthy women, supported squatting is safe. Avoid it if your doctor has told you not to, for example with a low-lying placenta or cervical weakness.

When should I stop exercising? Stop at once and call your doctor if you have bleeding, leaking fluid, pain, dizziness or less movement from the baby.

Can I walk a lot before delivery? Gentle daily walking is encouraged. It should never leave you exhausted.

Have questions or want to see a specialist? For appointment and queries, call 8156929292. AXTEN HOSPITALS - HONEST SURGERY, HONEST CARE.