Exercises to Help Induce Labor

Brian Thompson
8 Min Read

At 39 weeks, you have reached full-term pregnancy and are mainly ready to meet your baby. With your due date around the corner, there is no telling when your baby will decide to enter the world. This is why many moms-to-be are eager to put their pregnancy behind them and try to take things into their own hands, which also helps move their labor along. Practicing some exercises to helps induce labor, but the question is, do they work?

Experts say that if your body is getting ready for labor, then the fact is that if a woman’s cervix is not soft and not prepared for dilation, then there is no exercise available to induce the labor, says Kathy Fray, a midwife, and maternity consultant in Auckland, New Zealand.

In other words, if your body is not starting to gear up for the labor, doing the squats and forward bends differs from the jumpstart contractions. If your cervix is ripe and soft and stretchy properly then try some yoga exercises to help induce labor contractions. Check out this guide to learn about some exercises to open cervix for delivery which you can try to induce labor naturally.

best exercises to help induce labor

Best Exercises to help induce Labor

Some stretching exercises to help induce labor may encourage the labor to start, and others help you move early labor when the initial contractions begin. It focuses on the exercises to induce labor on ball that will calm your central nervous system. If you are trying to induce labor, then don’t elevate your heart rate or don’t cause stress on your body. It will prevent labor and also reserve it as well. The reason is that when your heart rate goes up, your body will react with the fight-or-flight response, and to give birth; you need openness in your pelvic area.

In terms of finding a slow, rhythmic breath and moving in a way that grounds you and your body, Green adds exercises to help induce labor at 39 weeks that relax the pelvic follow and open up the hips, which are ideal for helping move labor to the next phase. Moving about while coaxing early labor in the next phase is also good. Lying flat on the bed doesn’t help the mild latent labor established in the active solid labor. Women are required to mobilize and begin the upright increases; the pressure of the fetal head on the cervix will make the contractions so effective.

Engages Breathing

When you usually breathe, you mainly contract the abdominals on the exhale. If you are trying to induce labor, you need to engage your core and diaphragm by the nose when you inhale and try to bug your baby with the abdominal muscles. You have to take a moment to hold your breath and then simply exhale slowly by the mouth and imagine that the baby is pushing down. It would help to practice like this until you can feel the pelvic floor muscles relax. It can be done on the exercise ball, in the child’s pose, and in the supported squat.

Also Read: Benefits of Pregnancy Ball Exercises

Butterfly Pose

Doing some prenatal yoga poses to induce labor, such as butterfly poses, can be helpful as your body transitions to a significant event. You have to sit on the floor with your knees wide and the soles of your feet together. You can simply place your hands under your knees for support. When you inhale, sit up tall so that your lower bachas naturally curve and expand your chest forward and up. When you exhale, drop your chin down, lean back,k, and round your back. You must repeat this move five to ten times or as long as it feels good. Both of these movements are important for pushing.

Supported Forward Bend

You are finding something sturdy you can hold on to, like the wall, kitchen counter, or stair railing. You have to place your legs parallel to each other and hip-width apart. Now, hold on to your support, bend your knees, stretch your hips, and press the tops of your things back. Simply stick your butt out to make the space into your pelvis. This is where the baby requires the most space to exit simply. You have to do this until you feel good, and moving your hips side to side and taking long and deep breaths will lengthen your spine and expand the back of your pelvis.

Exercise Ball Bounce

Gently bouncing on an exercise ball to induce the labor will encourage the baby to move down and also assist with the cervix dilation and soothe the baby. You ended up sitting on the exercise ball with your legs wide apart and moving your hips up and down. The movement will simply encourage your pelvic floor to contract and relax. Gentle bunding allows your spine to decompress, make more space between the vertebrae, and relieve the tension in the lower back. Bounce for a few minutes a day is good for you.

Final Verdict

So, these are some of the best exercises to help induce labor. You can start doing these exercises if you are pregnant and about to birth to a new baby. Before trying these exercises, please consult your doctor as an exercise to help induce labor at 38 weeks is only suggested to some as it depends on their health and condition.


Which exercise can induce labor fast?

As per the brighter, sitting on an exercise or birthing ball in the natural wide and legged position will prepare your body for labor by simply increasing the blood flow, opening the pelvis, and encouraging cervical dilation. Also, you can try birth ball exercises like circular hip rotations, rocking, and gentle bouncing.

What exercises help dilate the cervix?

Walking around the room, doing simple movements in the bed or chair, and changing the positions will encourage dilation. It is because of the weight of the baby, which applies pressure on the cervix.

Can squatting induce labor?

Squats do wonders to prepare the body for labor, and they are the best prenatal exercise to target the pelvic follow muscles. The pelvic follow stretches and lengthens when you bend down into a squat, and you will engage and lift your pelvic follow when you return to standing.

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Brian Thompson, is a specialist in mental well-being. He helps people feel better emotionally and mentally. He is really good at listening and understanding people problems. He knows that taking care of your mental health is super important, just like taking care of your body. He also writes easy-to-read blogs at pregnancycounselors.com about mental well-being. His goal is to give you tips and advice on how to manage stress, anxiety, and other tough feelings. He likes to talk to people about mental health. He does workshops in the community, spreading the message about why it's so important to take care of your mental well-being.
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