Pregnancy, birth and your transition from maiden to motherhood is a beautiful journey- but it comes with its own set of challenges. One of the most important ways to prepare your body for the big day is by training for birth. Just like any other athletic event, labor and delivery require stamina, strength, and a strong mind-body connection. I’m going to dive into five compelling reasons why you should start training for birth as part of your pregnancy wellness routine.
1. Feel Less Pain and More Comfort During Pregnancy
Training for birth can help you build the physical foundation needed to ease discomforts such as back pain, pelvic pressure, and the famous “lightening crotch!”. Specific exercises designed for pregnancy can strengthen the muscles that support your spine, ribcage and pelvis, reduce tension in your hips, and encourage proper alignment, helping you feel more comfortable throughout the entire pregnancy. Regular movement also helps boost circulation, alleviating some of the common aches and pains associated with carrying a baby. As your baby grows, you will be thrilled that you worked so hard on yourself to feel your best throughout the entirety of your pregnancy.
2. Help with Posture, Leading to Better Positioning for Baby
Your posture plays a crucial role in how your baby positions itself during pregnancy and, ultimately, during labor. Training in pregnancy will help you develop stronger muscles which leads to proper posture, ensuring your body is aligned and your body is balanced. If you are consistently slouching or sitting more into one hip or the other, you could be sending cues to your baby that there is less space available for them!
A well-aligned body provides more space for the baby to move into an optimal position for birth, reducing the likelihood of complications during labor. Proper posture also supports your pelvic floor, which can help with labor preparation and recovery.
3. Create Strength and Endurance for the Biggest Athletic Event of Your Life—Birth!
Giving birth is no small feat. In fact, it’s one of the most demanding physical challenges you’ll ever face. Building strength and endurance through prenatal exercise prepares you for the intensity of labor. Strengthening the body as a unit can make a big difference during labor, allowing you to move more easily through contractions, stay focused, and use your energy efficiently- giving you stamina to make it through the long haul. I also believe that connecting to your body prenatally allows you to connect deeply with your mind and creates confidence in your ability to give birth!
4. Increase Mobility and Give Baby Space to Move Down the Birth Canal
Training for birth should include exercises that increase mobility in your hips, back, and pelvis, which helps open up space in the pelvic area. This increased mobility is essential for giving your baby enough room to move down the birth canal more easily when it’s time to deliver. We need to have full range of motion throughout the joints of your body-specifically in your hips- so that your baby can appropriately rotate and descend to come earthside!
5. Enhance Pelvic Floor Suppleness and Breath Connection for a Better Pushing Experience
A strong yet pliable pelvic floor is essential for a smooth labor and delivery. Training for birth focuses on strengthening – but more
importantly lengthening the pelvic floor muscles, which allows the pelvic floor to expand and move out of the way for your baby- which can definitely prevent tearing. Connecting your breath with pelvic floor exercises can also help you manage pressure throughout your core during the pushing stage. This mind-body connection from your breath down to your core and pelvic floor enables you to stay calm and focused, guiding you through your labor with more ease.
Training for birth is one of the most proactive things you can do for yourself and your baby during pregnancy. It’s not just about physical preparation—it’s about mentally and emotionally preparing for the incredible experience of labor and delivery. By focusing on strength, flexibility, endurance, and breathwork, you’re setting yourself up for a more comfortable, empowering, and successful birth experience.
Interested in customized prenatal coaching to train for birth? Overwhelmed with information but not sure where to start? Wondering what exercises are considered safe and what aren’t? E-mail me at [email protected] or send me an IG DM @thefitness.doula and lets chat about the plan that is right for you!