Here is the list of some exercises which will help you to prepare yourself for the upcoming labor:
This exercise is basically for pelvic floor muscles, which support your urethra, uterus, bladder and rectum. The small internal contractions due to the exercise, strengthens the pelvic floor muscle and also improves the blood circulation to rectal and vaginal area. Few studies states that, stronger pelvic floor muscles, shortens the pushing stage of labor.
To do Kegal exercise, you need to tighten the muscles around your vagina, as if you are trying to interrupt the flow of urine while going to bathroom. Hold it for four seconds and then release, do it for ten times. Repeat this for two to three times in a day.
Pelvic tilt helps in strengthening the abdominal muscles and decreases your back pain. You can do this exercise by getting down on your hands and knees. Pull in your stomach by taking a deep breath, it will tighten your abdominal muscles and hold this for few seconds. Relax yourself by breathing out and keeping your back flat and allowing your stomach to sag. Repeat it for three to five times a day.
This exercise is very helpful during labor, as it opens the pelvic outlet an extra quarter to half inch, this helps in allowing the baby to descend. Though is a very tiring exercise, but still it should be practiced frequently during pregnancy, so that the muscles gets the required strength.
To do this exercise, stand against a wall with your back and keep your feet about six inches away from the wall. Now slowly slide down the wall to a squatting position, until your thighs are parallel to the floor. Hold this position for five to ten seconds and then slide back to the normal position.