Engaging in pregnancy safe exercises offers numerous benefits to help ease labour. Key advantages include improved physical fitness, enhanced muscle tone—especially in the pelvic floor and core— and increased endurance. While targeted exercises can contribute to the strength needed for the pushing phase of labour, overall physical fitness supports stamina.
In this article, we learn more about different types of safe exercise for pregnant women, including
Going into labour is one of the most intense experiences of your life, and one that you must go through before meeting your baby.
Be prepared for this experience, read up on the subject, and listen to other mom’s birth stories to help you manage your expectations.
It's common for mothers to express that enduring labour requires significant stamina, strength, and determination. Exercise is a crucial aspect of minimising the pain of labour. Incorporating pregnancy exercise into your routine can help you build stamina and strengthen muscles, which will serve you well once those contractions start.
Here are a few simple, gentle types of exercise for pregnant women. Of course, before committing to a routine or physical activity, always consult your doctor.
Pregnancy Exercise Singapore
1. Kegel Exercises
Kegel exercises are beneficial for all women, especially during pregnancy. These exercises strengthen your pelvic floor muscles—the muscles that support your uterus, bowel, and bladder — which play a critical role during labour. They also help in getting your vaginal muscles back in shape once the baby is delivered1. You can do Kegel exercises anywhere and anytime.
How to do Kegel exercise during pregnancy
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Tighten your pelvic floor muscles. Pretend you have to urinate and then cut it short—this movement tightens the pelvic floor muscles
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Hold for 10 seconds before releasing.
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Make sure that your stomach muscles are relaxed and that you’re breathing normally.
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Do 10 to 15 repetitions three times a day.
2. Squats
Squatting during labour can widen your pelvic opening, giving your baby a smoother exit route. Squats, a great type of exercise for pregnant women, can also help ease lower back pain.
How to do squats
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To do the squat safely and correctly, stand up straight with your back against a wall, legs shoulder-width apart
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Slowly bend your knees and slide down the wall, going as low as you comfortably can.
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Hold for five seconds, then slide back up.
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Repeat, working up to 10 repetitions.
Tip: Try placing a fitness ball between your back and the wall, to make sliding easier.
3. Pelvic tilts
Pelvic tilts are another type of safe exercise for pregnant women. These strengthen your abdominal muscles and minimise back pain once you’re in labour. You can do pelvic tilts on the floor or standing up.
How to do pelvic exercise for pregnancy
Floor: To develop your abdominal muscles, perform the pelvic tilt.
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With your knees bent, lie on your back on the ground.
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Tighten your abdominal muscles and slightly tilt your pelvis to flatten your back against the floor.
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Hold for ten seconds at most.
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Repeat.
Standing
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To do pelvic tilts while standing, place your back against a wall, feet shoulder-width apart, and slightly bend your knees.
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As you raise your pelvis away from the wall and towards your face, release the breath. This should force your lower back against the wall and straighten out its natural curve.
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Hold it for a few seconds, and then relax without letting your stomach muscles sag.
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Repeat three to five times and build to 10 repetitions.
4. Prenatal Yoga
Women who practise prenatal yoga have reported feeling more comfortable during labour. Not only does yoga strengthen the core muscles that will be needed during labour, but it is also a relaxing and meditative exercise that also helps with taking deep breaths during labour. Researchers have found that many yoga poses in prenatal pregnancy are safe.2 Try prenatal yoga classes at a studio near you or hire a recommended instructor adept at prenatal yoga to instruct you.
These exercises are really easy to incorporate into your daily life, so get going and start exercising today.
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Frequently Asked Questions on Pregnancy Safe Exercise
Doctors highly recommend physical activity while pregnant – with a few conditions. Read the answers to commonly asked questions and see what’s safe and what’s not safe to do.
1. What exercises should I avoid while pregnant?3
While exercise is generally encouraged for women when they’re pregnant, doctors warn against specific physical activity such as contact sports (kickboxing, soccer, basketball, etc.). These put your belly at risk of being hit. In addition, avoid activities such as scuba diving or exercising at heights of over 2,500m, which may affect oxygen levels and put you at risk of an embolism.
2. Can I still be sexually active while pregnant?4
Generally, sexual activity is safe for pregnant mothers. Sexual intercourse won’t affect the baby as the amniotic fluid protects it. However, with your growing belly, some positions may not be comfortable.
In addition, it’s important to clarify that sex during pregnancy won’t cause miscarriages.
However, it’s best to consult your doctor about safe sex during pregnancy, as female orgasms and prostaglandins in semen may cause uterine contractions, which may lead to premature labour.
3. What are some exercise tips if you’re pregnant? 3
Whether pregnant or not, it’s always important to warm up and cool down when exercising; this adequately prepares your body for physical activity and recovery.
Strive for at least 30 minutes of physical activity, such as walking, each day. It's essential to consult your doctor to determine safe activities based on your stage of pregnancy.
Don’t forget to hydrate and exercise in comfortable environments – not too hot, or cold.
Related articles:
Expert Resource:
Dr. Veena Angle
MBBS, MD (Medical Doctor),
CMPP (Certified Medical Publication Professional), Singapore
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Curtis, G. B., & Schuler, J. (2016). Your Pregnancy Week by Week (8th ed.). Philadelphia, PA: Da Capo Press.
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Yoga in pregnancy: Many poses are safer than once thought. Retrieved 3 June 2017 from, http://www.health.harvard.edu/blog/yoga-in-pregnancy-many-poses-are-safer-than-once-thought-201512298898
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Exercise in pregnancy, Retrieved January 24, 2024, https://www.nhs.uk/pregnancy/keeping-well/exercise/
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Sex during pregnancy: Whats ok, what’s not, Retrieved January 24, 2024, https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/sex-during-pregnancy/art-20045318#:~:text=Is%20it%20OK%20to%20have,preterm%20labor%20or%20placenta%20problems
