Introduction: Why Preparing Your Body for Birth Matters

Giving birth is one of the most physically demanding experiences a woman will go through—but just like any big event, preparation can make a huge difference.

Many moms believe that birth is completely unpredictable, so there’s no point in preparing. While it’s true that labor can take unexpected turns, there are proven ways to strengthen and prepare your body to make labor smoother, reduce pain, and speed up recovery.

Think of birth like a marathon—you wouldn’t just show up and hope for the best. You’d train, strengthen your body, and fuel yourself properly to give yourself the best possible experience.

This guide will walk you through five simple but effective ways to prepare your body for labor, from strengthening your pelvic floor to optimizing your baby’s position. Even small changes can help reduce labor time, improve endurance, and make birth easier on your body!

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Step 1: Strengthen & Mobilize Your Pelvic Floor

Why it Matters: A strong but flexible pelvic floor supports your baby’s weight during pregnancy, helps with pushing, reduces tearing, and improves postpartum recovery.

Key Exercises for a Strong Pelvic Floor:

• Deep Squats – Opens the pelvis and strengthens the legs for pushing.
• Pelvic Tilts – Helps relieve back pain and aligns baby.
• Diaphragmatic Breathing – Teaches pelvic floor relaxation during labor.
• Perineal Massage – Reduces the risk of tearing by stretching the perineal area.

How to do Perineal Massage:

• Around 34 weeks, start massaging the perineal area 3-4 times a week with a natural oil like coconut or vitamin E.
• Gently stretch the area using circular motions to increase flexibility.

Try This: Use a birth ball to do deep squats and hip circles daily to increase pelvic mobility.

Step 2: Improve Hip & Pelvic Mobility

Why it Matters: Tight hips and a misaligned pelvis can slow labor and make pushing more difficult. Keeping your pelvis open and mobile encourages baby into an optimal position.

Best Movements for Hip Flexibility:

• Butterfly Stretch – Opens the pelvis and strengthens inner thighs.
• Cat-Cow Stretches – Encourages spinal flexibility and relieves back pain.
• Hip Circles on a Birth Ball – Helps baby move into position and keeps hips loose.
• Walking Daily – Encourages natural labor progression and endurance.

Tip: If you sit for long periods, take movement breaks to avoid baby settling into a less favorable position (like posterior).

Step 3: Build Endurance & Strength for Labor

Why it Matters: Labor can last for hours (or even days), and fatigue can make contractions feel more intense. Building endurance helps you stay strong, focused, and energized.

Best Exercises to Boost Labor Stamina:

• Bodyweight Squats & Lunges – Strengthens legs and core for active birth positions.
• Prenatal Yoga or Pilates – Increases flexibility and breath control.
• Swimming or Walking – Low-impact ways to maintain strength and stamina.
• Breathwork Training – Practicing slow exhales to manage contractions.

Try This: Incorporate gentle strength training 3x a week to build stamina for labor.

Step 4: Optimize Baby’s Position for a Smoother Birth

Why it Matters: Baby’s position in the last few weeks plays a huge role in how labor progresses. An optimally positioned baby can reduce back labor and shorten labor time.

Ways to Encourage Baby into the Best Position:

• Avoid reclining too much (like on the couch) – Sitting upright helps baby settle in the right direction.
• Spend time on hands & knees – Helps baby rotate into an ideal head-down position.
• Use Spinning Babies techniques – Gentle movements to help baby engage in the pelvis.
• Get regular chiropractic care – Webster technique can improve pelvic alignment for an easier birth.

Resource: Learn more at Spinning Babies for natural baby positioning techniques.

Step 5: Fuel Your Body with the Right Nutrition

Why it Matters: Eating nutrient-dense foods in the third trimester builds energy for labor, strengthens uterine muscles, and supports postpartum recovery.

Best Foods for Labor Preparation:

• Healthy Fats (Avocados, Nuts, Salmon) – Strengthens uterine muscles for contractions.
• High-Quality Protein (Eggs, Grass-Fed Meat, Beans) – Supports tissue repair.
• Complex Carbs (Sweet Potatoes, Quinoa, Oats) – Provides sustained energy for contractions.
• Electrolytes & Hydration (Coconut Water, Bone Broth, Herbal Teas) – Prevents dehydration during labor.

Tip: Keep healthy labor snacks on hand (dates, protein balls, electrolyte drinks) for quick energy during labor!

Bonus Tip: Mentally Prepare for Birth

Why it Matters: Your mindset plays a HUGE role in how labor feels. If you go into birth feeling tense and afraid, it can slow labor and increase pain perception.

Ways to Mentally Prepare:

• Practice birth affirmations & visualizations – Positive mindset = smoother labor.
• Listen to positive birth stories – (Avoid horror stories—they don’t help!)
• Take a childbirth education class – Knowledge reduces fear. (Here is the one I took)
• Create a calming birth playlist – Music can help with labor focus and relaxation.

Try This: Make a list of birth affirmations to remind yourself that your body is strong and capable.

Final Thoughts: Preparing for an Easier Birth Starts Now

You don’t need to spend hours every day prepping for birth—just a few small habits can make a BIG difference.

Start by choosing ONE step from this list and adding it to your daily routine! Whether it’s prenatal yoga, deep squats, or simple breathwork, every little bit helps.

If you want a simple Birth Prep Checklist to guide you through each step, download my free printable guide here!

What’s your biggest worry about labor? Drop it in the comments—I’d love to help!

And if you want more pregnancy & birth prep tips, make sure to follow me on @motherofajourney on Instagram and TikTok!