20 min Labor Preparation Workout

This Birth Fit workout is designed to help you prepare optimally for Birth. The 60 second 'workout' is designed to simulate a contraction with a 30 second 'recovery' move to help prepare your body and optimise baby position.

Equipment recommended is a small step.

I do also recommend (after the first time you do this workout) that you add challenge by adding in some small weights. I normally recommend a set of light weights (I would use 2kg / 4.5lB).

If you do not have a small step, you can use the bottom stair of a staircase, but I do highly recommend you invest in a step like this, they are cheap and very handy to help your pelvic floor (especially postpartum) when you go to the toilet (I'll tell you more about that later).

Get your body ready for an empowered, smoother labor and delivery with this 20-minute labor preparation workout - a gentle, pregnancy-safe routine to build strength, endurance, flexibility, and confidence as you approach your due date! 🌟

Especially beneficial in the third trimester (or starting earlier if cleared), this no-equipment flow helps open your pelvis, release tight hips and lower back, strengthen your core and glutes for better pushing power, improve baby positioning (optimal fetal positioning), and prepare your pelvic floor for the big day - potentially leading to shorter labor, less pain, and faster recovery.

Follow along with mindful, low-impact movements inspired by prenatal best practices:

1. deep supported squats to open the pelvic outlet and stretch the perineum,

2. cat-cow for spinal mobility and back relief,

3. pelvic tilts and circles for alignment and baby descent,

4. hip openers like butterfly or side lunges to ease round ligament tension,

5. gentle forward folds or child's pose variations for relaxation,

6. breathing drills to practice controlled exhales for pushing stages.

Everything is modified for pregnancy comfort - no high-impact, no lying flat on your back after first trimester, and clear cues to breathe deeply, engage your pelvic floor gently, and listen to your body.

Why this labor prep workout helps:

1. Opens hips and pelvis for easier baby descent and delivery positions (like squatting or side-lying)

2. Builds endurance in core, glutes, and legs to support pushing and manage contractions

3. Promotes optimal baby positioning through mobility and gravity-assisted moves

4. Reduces common late-pregnancy discomforts like back pain, sciatica, or hip tightness

5. Incorporates breathing and relaxation to lower stress and boost mental readiness

Ideal as a daily or 3-4x/week addition to your routine - pair with walking, prenatal yoga, or Spinning Babies techniques for max benefits.

Always consult your doctor, midwife, or pelvic floor PT before starting, especially with high-risk pregnancy, complications, or any pain. Stop if anything feels off - this is supportive, not medical advice.

20 min Labor Preparation Workout

What you'll get in this prenatal labor prep session:

1. Targeted circuits: Down Punch, Step Ups, Tap and Low Squat, Side Steps
2. Pelvic opening moves and deep supported squats
3. Breathing techniques to practice for contractions and pushing
4. Low-impact, modifiable movements with clear pregnancy cues
5. Cool down for relaxation and recovery

Benefits of this labor preparation workout:

1. Promotes optimal fetal positioning
2. Builds endurance for labor contractions
3. Improves hip mobility and pelvic floor strength
4. Reduces third trimester aches and prepares your body for delivery
5. Faster postpartum recovery potential