Labor is one of the most physically demanding experiences your body will go through, requiring strength, endurance, flexibility, and mental stamina. Just as you wouldn’t run a marathon without training, approaching labor with a prepared body can make a significant difference in your experience, comfort level, and recovery. The third trimester is the ideal time to focus on specific exercises that build the physical capacity you’ll need for labor and delivery while also addressing the common discomforts that come with late pregnancy.
The Physical Demands of Labor
Labor requires sustained stamina over hours or even days, hip and pelvic flexibility to allow your baby to move through the birth canal, core and pelvic floor strength to push effectively, and the ability to hold various positions for extended periods. Understanding these demands helps you train strategically rather than just staying generally active.
Strong glutes, inner thighs, and pelvic floor muscles work together during pushing, while flexible hips allow you to assume optimal labor positions. Upper body and leg strength support you in positions like squatting or being on hands and knees, which can facilitate labor progress and reduce back pain during contractions.
Exercise #1: Deep Squats for Hip Opening
Squatting is one of the most effective positions for labor, as it opens the pelvis by up to 30 percent compared to lying on your back. Practicing deep squats in the third trimester builds the strength and flexibility to hold this position during contractions.
Stand with feet slightly wider than hip width and toes pointed slightly outward. Holding onto a sturdy surface for balance, slowly lower into a deep squat, keeping your heels on the ground if possible. Hold this position for 30 seconds to 1 minute, breathing deeply. Repeat 3 to 5 times daily. If keeping your heels down is difficult, place a rolled towel under them for support. This exercise stretches your inner thighs, strengthens your legs, and encourages optimal fetal positioning.
Exercise #2: Cat-Cow for Spinal Mobility and Baby Positioning
The cat-cow stretch relieves back pain, improves spinal flexibility, and can help encourage your baby into an optimal head-down, anterior position for birth. It’s particularly beneficial if you experience back labor or if your baby is in a posterior position.
Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale as you drop your belly toward the floor, lifting your chest and tailbone (cow position). Exhale as you round your spine toward the ceiling, tucking your tailbone and dropping your head (cat position). Move slowly between these positions for 2 to 3 minutes, focusing on the gentle rocking motion. Perform this exercise daily, especially after long periods of sitting.
Exercise #3: Pelvic Floor Connection and Lengthening
While Kegel exercises have their place, the third trimester is also the time to learn pelvic floor lengthening and release. An overly tight pelvic floor can actually impede labor progress, so balance is essential.
Sit on a birth ball or chair with your feet flat on the floor. As you inhale deeply, visualize your pelvic floor gently opening and descending, like a flower blooming. You might feel a subtle release or heaviness. As you exhale, gently engage the pelvic floor by imagining drawing it back up, but only to about 30 percent of your maximum effort. Practice this gentle pattern of release and subtle engagement for 5 minutes daily. This teaches you to relax your pelvic floor during pushing while maintaining awareness and control.
Exercise #4: Side-Lying Hip Abduction for Glute Strength
Strong glutes and outer hip muscles help stabilize your pelvis during labor and support side-lying positions, which are commonly used during labor and can help rotate a baby into better position.
Lie on your side with your bottom leg slightly bent for stability and your top leg straight. Keeping your hips stacked and your top leg straight, lift it toward the ceiling about 12 inches, hold for 2 seconds, then lower slowly. Perform 15 repetitions on each side for 2 to 3 sets. Focus on controlled movement rather than height. This exercise strengthens the muscles you’ll use to hold your leg up if you labor or deliver in a side-lying position.
Exercise #5: Walking and Gentle Movement
Never underestimate the power of daily walking during your third trimester. Walking builds cardiovascular endurance for labor’s stamina demands, encourages optimal fetal positioning, and can help naturally induce labor when your body is ready.
Aim for 20 to 30 minutes of walking most days, at a comfortable conversational pace. Walking on uneven terrain like grass or gentle hills engages stabilizing muscles and provides varied movement that benefits your pelvis. Listen to your body and rest when needed, but consistency matters more than intensity.
Breathing and Relaxation Practice
Physical preparation is only part of labor readiness. Practice deep diaphragmatic breathing daily, as this will be your primary pain management tool during contractions. Sit comfortably and place one hand on your chest and one on your belly. Breathe deeply so that only your belly hand moves, not your chest. Practice breathing through discomfort by holding ice in your hand while maintaining slow, deep breaths. This teaches your body to relax through sensation rather than tensing against it.
Professional Guidance for a Healthy Pregnancy and Labor
Every pregnancy is unique, and certain conditions require modifications to exercise programs. Working with a pelvic health physical therapist ensures your preparation is safe, effective, and tailored to your specific needs and any complications you may be experiencing.
The women’s health physical therapy specialists at Pro+Kinetix Physical Therapy & Performance in Oakland, Des Moines, San Diego provide specialized prenatal care that prepares your body for labor and delivery. We assess your pelvic floor function, address pregnancy-related pain, teach optimal labor positions and breathing techniques, and create personalized exercise programs that build the strength and flexibility you need for a positive birth experience.
Don’t leave your body’s preparation for labor to chance. Call us today at (510) 338-7283 for Oakland office, (515) 985-2997 for Des Moines office and (619) 354-7036 for San Diego office to schedule your third trimester assessment. Our physical therapists specialize in prenatal and postpartum care and will evaluate your current strength and flexibility, address any pain or limitations, teach you exercises specific to your needs, and ensure you approach labor day feeling physically prepared, confident, and empowered!
