Recommended Pregnancy Exercises for Normal Delivery


Contrary to the myths and beliefs, physical exercises during pregnancy are very beneficial mom-to-be and a must for normal delivery. All you need to do is to perform the exercise in the right form and intensity.

Can every pregnant woman do exercises for normal delivery?

If you are a healthy pregnant woman, it is safe to do your exercises. But if you have any pregnancy complications, it is recommended not to exercise during pregnancy. Here are the conditions that performing exercises are unsafe for normal delivery.

  • Moms who have certain health conditions like severe anemia, diabetes, asthma, heart, and lung diseases
  • Moms who are pregnant with twins or triplets with risk factors for preterm labor
  • Moms who have a history of a preterm delivery

Suggested exercises during pregnancy for normal delivery

During labor, the uterus contracts causing unbearable pain. If you do regular exercises, you can ease the labor and delivery. However, always make sure to discuss your exercises with your doctor.

Below are effective exercises that are apt for moms of all ages for normal delivery:


WalkingWaking offers many health benefits for a pregnant woman. Be it your house, corridor, or park, try to walk for about 30 minutes every day. Doing walking helps with restlessness, regulates digestion, and controls blood pressure.


SquatThis exercise is extremely effective. During pregnancy, squats aid in the contraction and loosening of the pelvic area and thighs. But, do not forget to take the support from another person or a gym ball, so that you won’t lose the balance.


KegelsThese exercises strengthen your pelvic floor muscles. Kegels exercises are very important for normal delivery, as it enhances the functioning and flexibility of the pelvic muscles. Make sure to do these exercises for about 15 to 20 minutes daily while focusing on tightening your pelvic floor muscles.


YogaYoga during pregnancy is amazingly helpful for both mother and baby. It boosts your flexibility, nourishes your mind and body. Some of the best yoga exercises expectant mothers can perform are:

  • Stick Pose – Yastikasana
  • Twisted pose – Vajrasana
  • Angle pose – Konasan
  • Butterfly pose – Bhadrasana
  • Chair pose – Utkatasana
  • Mountain pose – Parvatasana

Pelvic Tilt

Pelvic TiltThe Pregnant woman can perform pelvic tilts as it improves the functioning of the muscles around the pelvic area. It also helps in strengthening your back muscles and increases the chances of normal delivery. But, while performing this exercise, make sure you are well supported to avoid any accident.


SwimmingSwimming is one of the best exercises that help you with smooth delivery. It is especially useful for pregnant woman who is in the third trimester, through which they can release the pressure on their back while relaxing in the pool. Swimming strengths your pelvic muscles and also keeps your body calm. If you perform swimming on regular basis, you can also reduce the risk of cardiovascular diseases and gestational diabetes.

Bottom Line

By performing regular exercises, pregnant women can increase the chances of making normal delivery. However, make sure to practice safely by exercising under the guidance of a coach or knowledgeable partner.


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