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Kegel exercises: These exercises help strengthen the muscles of the pelvic floor, which can help make pushing easier during labor and prevent urinary incontinence after delivery.
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Squats: Squats can help open up the pelvis and prepare the body for delivery. You can do squats against a wall, with a chair for support, or with a partner helping you maintain your balance.
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Walking: Walking is a low-impact exercise that can help keep you in good shape during pregnancy and prepare your body for labor. It can also help relieve stress and improve circulation.
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Prenatal yoga: Prenatal yoga can help improve flexibility and balance, as well as help you learn relaxation and breathing techniques that can be helpful during labor.
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Pelvic tilts: Pelvic tilts can help relieve lower back pain, and also help strengthen the abdominal muscles and improve the position of the baby for delivery.
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