8 Effective Exercises To Induce Labor Naturally

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Maria was being rushed into the labor room. Her husband was all tense about her delivery and the pain she would undergo. Strangely, Maria wasn’t. She knew the process is going to be easy as she has been religiously performing labor inducing exercises for some time now. And she wasn’t disappointed. The labor was easy, and the baby was born within four hours.

Giving birth to a child is like a rebirth for a woman mainly because of the pain she undergoes during childbirth. How about making it less painful? You can reduce the trauma by exercising during your pregnancy. MomJunction tells you about the exercises that you can do to induce labor.

Top 8 Exercises To Induce Labor 

Here we bring you 8 effective exercises to induce labor naturally and will also surely help getting your body ready for the baby.

1. Pelvic Rocks:

pELVIC-TILT

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Also known as pelvic tilt, this is considered the best exercise to induce labor in a natural way. This exercise is pretty simple and can be done at home. Just lie down on your back and keep your knees bent, your foot on the floor. Now flatten your back against the floor and simultaneously bend your pelvis upwards and hold for 10 seconds and slowly release. This exercise, when done twice a day for 10 minutes, can help your pelvic muscles get ready for labor.

[ Read: Pregnancy Exercises For Normal Delivery ]

 2. Leaning:

Leaning

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The birth ball is your lifesaver when it comes to exercising during the entire pregnancy period, and will also help you transcend into labor easily and naturally. Make sure you have a professional instructor for your guidance at all times. Leaning against an exercise ball can exert pressure on your lower back and pelvic muscles and will help you get ready for childbirth. The exercise ball will also help you ease pains during labor and ensure a natural delivery that is quick and effortless.

3. Squatting:

Pregnancy-Squats

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Squatting is the best, and probably a foolproof way to get started into labor. Why? Well, because squatting helps the gravity act on your baby and tends to push it downwards, thereby inducing labor naturally. If you’re concerned about all the funny looks that you may get for squatting in a public park, you can also try this at home – just keep doing gentle squats till you feel a burning sensation coming up.

[ Read: Squatting During Pregnancy ]

4. Walking:

Walking-Pregnant-Woman

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Surprised? Yes, just taking a simple walk every day can have tons of benefits for your body, and this low-impact aerobic exercise is just the perfect way to induce labor. Thousands of women around the globe have experienced the effectiveness of this simple exercise when it comes to help the body get ready for labor. It is believed that walking may be particularly helpful in inducing uterine contractions in women who may have been advised bed rest during pregnancy or who didn’t carry out physical activity whatsoever. Walking is believed to help your baby descend into the lower part of the uterus and helps the cervix dilate, getting it ready for labor.

[ Read: Walking During Pregnancy ]

5. Kegal Exercises:

Kegal-Exercises

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Kegal exercises, also known as pelvic floor exercises, aren’t just limited to those affected by urinary incontinence, may be wonderfully effective in inducing labor among women who are overdue. Kegal exercises work by targeting the muscles of the pelvic floor, which play an important role in childbirth. Releasing and contracting the pelvic muscles (the muscles that are involved in stopping the flow of urine) for around 10-15 minutes a day is a good way to get the pelvic muscles ready for delivery.

[ Read: Kegel Exercise During Pregnancy ]

6. Butterflies:

Butterflies

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Butterflies or tailor sitting is a simple exercise that strengthens and stretches the muscles of the back, thighs and pelvis. It keeps your pelvic joints flexible, eases blood flow to your lower body and eases labor. All you need to do is to sit on the floor with the bottom of your feet together. Then using your elbows, press both the knees gently towards the floor to feel the stretch in your inner thighs. You can use a wall for supporting your back. Remain in the position for 10 to 15 seconds and repeat the stretch 5 to 10 times.

[ Read: Abs Exercises During Pregnancy ]

7. Lunges:

Lunges

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Lunges are another great way to induce labor naturally. Stand with your two legs together and take one big step ahead. Position one leg forward with your knee bent while the other leg is positioned behind.  There are two types of lunges you can do –

Lunge and a push up against the wall – With your hands, try to push up against the wall by bending your knee and stretch the muscles as much as you can. Bring back the leg to standing position.

Vertical lunge – The vertical lunge is also same as the above lunge, but stretches more on the lower back and tail bone. You can refuel your body when doing this lunge as it requires additional energy and push. Including a carb can refuel your energy.

The lunges are a great way to warm up the hips and give more room for the baby to rotate and descend. To be safe, you can take as support of your partner or a doula when performing these lunges.

[ Read: Acupressure To Induce Labor ]

8. Stair Climbing:

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Climbing a few flight of stairs slowly will help you have a safe labor. It will elevate your heart beat, and the motion makes your baby’s head drop down into the birth canal. Also, it opens up the pelvic region and presses the cervix facilitating dilation. These all together begins the contractions and makes you get ready for the labor.

Believe it or not, exercise is actually a wonderful way to induce labor, as it helps your body get ready for the stressful situation of childbirth and will ease labor pains too. What’s more, it is completely natural and you will experience almost no side effects whatsoever associated with this form of labor induction as opposed to other artificial labor induction methods. Make sure you have a doctor or midwife (or your spouse for that matter) while you’re exercising- after all, you may never know when you get into labor and you may need help.

So, according to you which of these exercises or stretches to induce labor is the best. Do share last minute pre-delivery experiences with us in the comment section below:

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  • rebecca_sonu

    @ Guest – Sleeping on your back becomes a problem if you have been diagnosed by conditions like high blood pressure and diabetes. Your doctor
    might have suggested you not to lie on back because the above conditions will affect the oxygen and nutrient supply to your growing baby. As said, don’t do any exercise that conditions you to lie on your back. Train yourselves to sleep on side, preferably left side as it optimizes the blood flow to the foetus.