In this article:
1. Walking
Walking is a simple and effective way to help start labour naturally. It uses gravity to guide the baby into the pelvis and increases blood flow throughout the body.How to do it:
- Take a 30–40 minute walk daily at a comfortable pace.
- Maintain an upright posture and keep your shoulders relaxed.
- Avoid steep or uneven surfaces to prevent strain and injury.
- Encourages cervical dilation.
- Reduces anxiety and stiffness.
- Promotes steady breathing for labour endurance.
2. Pelvic Tilts (Cat-Cow Stretch)
Pelvic tilts relieve back tension and help the baby settle into a head-down position.How to do it:
- Get on your hands and knees.
- Inhale and arch your back (cow pose).
- Exhale and round your spine (cat pose).
- Repeat slowly for 10–15 cycles.
- Strengthens lower back and abdominal muscles.
- Encourages correct baby positioning.
- Improves flexibility and blood flow.
3. Squats
Squats help open the pelvis, support gravity’s role in moving the baby down, and prepare pelvic muscles for birth.How to do it:
- Stand with feet shoulder-width apart.
- Hold onto a sturdy support for balance.
- Lower your hips slowly into a squat, maintaining a straight back and bent knees.
- Hold briefly, then return to standing carefully.
- Repeat 10–15 times per session.
- Strengthens leg and pelvic floor muscles.
- Improves hip flexibility.
- Promotes optimal foetal positioning.
4. Lunges
Lunges stretch and open the pelvic area, helping the baby engage more deeply in the pelvis.How to do it:
- Stand straight and step forward with one foot.
- Bend both knees to form right angles.
- Keep your upper body straight.
- Hold for a few seconds and switch sides.
- Do 5–10 lunges on each side.
- Improves balance and hip mobility.
- Eases pelvic tension.
- Encourages gravity-assisted descent.
5. Pelvic Rocking on a Birth Ball
A birthing ball is an excellent tool for preparing for labour, providing both comfort and effectiveness.How to do it:
- Sit upright on the ball with feet flat on the floor.
- Gently rock your hips forward and backwards.
- Then, move side to side or in gentle circles.
- Continue for 10–15 minutes.
- Helps the baby move into the birthing position.
- Relieves lower back pressure.
- Increases pelvic flexibility.
6. Butterfly Stretch
This yoga-inspired stretch targets the inner thighs and pelvis, promoting flexibility and relaxation.How to do it:
- Sit on the floor with the soles of your feet together.
- Hold your feet and gently press your knees towards the ground.
- Keep your spine straight.
- Hold for 30 seconds to one minute, breathing deeply.
- Enhances pelvic flexibility.
- Promotes blood flow to reproductive organs.
- Relaxes hip and groin muscles.
7. Stair Climbing
Climbing stairs engages key leg and pelvic muscles, encouraging the baby to move down due to gravity.How to do it:
- Climb stairs slowly, holding the railing for balance.
- Step up with one foot, then the other, maintaining an even pace.
- Avoid rushing or skipping steps.
- Continue for 5–10 minutes.
- Strengthens lower body muscles.
- Promotes natural pressure on the cervix.
- Improves stamina and circulation.
8. Hip Circles
Hip circles relax the lower body and encourage the baby’s descent by creating gentle movement in the pelvic region.How to do it:
- Stand with feet hip-width apart.
- Place your hands on your hips.
- Slowly rotate your hips in wide, circular motions.
- Switch directions after 10–15 rotations.
- Improves pelvic mobility.
- Encourages foetal alignment.
- Reduces back stiffness.
9. Side-Lying Stretch
A calm and gentle exercise that relieves pelvic pressure and improves alignment.How to do it:
- Lie on one side with a pillow supporting your belly.
- Bend your top leg and rest it on another pillow.
- Relax your arms and breathe deeply for 5–10 minutes.
- Reduces pelvic discomfort.
- Encourages the baby’s rotation into position.
- Promotes relaxation before labour.
10. Figure-Four Stretch
This stretch opens up the hips and relieves tension in the lower body.How to do it:
- Sit comfortably on the floor or a yoga mat.
- Cross one ankle over the opposite thigh, forming a “4” shape.
- Lean forward gently, feeling a stretch in the hips.
- Hold for 20–30 seconds and switch sides.
- Increases hip flexibility.
- Releases muscle tightness.
- Prepares the body for efficient pushing during delivery.
Safety Tips Before You Begin
Before starting any exercise to induce labour, keep the following in mind:
- Always consult your gynaecologist or midwife first.
- Stay hydrated before and after exercising.
- Avoid lying flat on your back for long periods.
- Stop immediately if you feel pain, dizziness, or fatigue.
- Choose light, breathable clothing and avoid overheating.
- Listen to your body’s signals—it knows its limits best.
Every body is unique, so progress gradually as needed. Stay active, focus on your breath, and trust your body’s ability to bring life into the world. With patience and consistency, gentle exercise can support a positive, natural delivery journey.
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FAQs on 10 Natural Exercises to Help Induce Labour Safely
- Can these exercises be done in the last week of pregnancy?
Yes, most of these exercises are safe in the final weeks, provided a healthcare professional approves. They should be done slowly, with proper posture and rest intervals. - How often should one perform these exercises?
Light daily sessions of 20–40 minutes are ideal. The goal is to stay active without overexertion. Listen to your body and rest when needed. - Are these exercises safe after a C-section decision?
No, if a caesarean has been advised, avoid labour-inducing exercises. Follow medical guidance and perform only gentle movements approved by a doctor.