Get Ready For Labour

While all exercise is labour prep, there are some moves that will really help you on the big day.

Giving birth is one of the most intensely physical things you will ever do. Preparing for the long haul of labour or the impact of a caesarean birth and major abdominal surgery is very important. Having strength and stamina, especially in your abs, back and arms, will take you through labour as well as recovery. Do this program three times a week, repeating each move five to ten times, depending on your fitness. Warm up with a brisk 20-minute walk. Always check with your doctor before starting any new exercise regime.

THE SWORD

Stand with your feet wider than your hips, knees bent, feet turned out comfortably and hands on hips.

Bend your knees and sweep your right hand toward your left knee as you look down (A). Sweep your right arm upward and to the right (as if you were drawing a sword out of your hip) looking up toward your hand (B).

Complete reps, switch sides and repeat.

SEATED TRANSVERSE

Sit on a well-supported chair with rib cage lifted up and off your uterus.

Place a small ball in the hollow of your back. Lean into the ball slightly.

Now draw your belly button in towards your baby and exhale as you do so. Hold the movement for two counts and then release while you inhale.

This works the muscle you will use to push out your baby.

PELVIC TILT

Lie flat on the floor, tummy up (A).

Inhale to expand your belly; then exhale and draw your belly button in toward your spine.