Here are some exercises that can be helpful:
Squats: Squats are a great exercise for strengthening the muscles around the pelvis and can help to prepare for childbirth. Start by standing with your feet shoulder-width apart and squat down as if you are sitting back into a chair. Keep your knees over your ankles and your back straight. Rise back up to the starting position and repeat.
Pelvic Tilts: Pelvic tilts are a great exercise for strengthening the pelvic floor muscles and can help to improve flexibility in the hips. Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Then, tilt your pelvis forward and upward and hold for a few seconds before relaxing. Repeat several times.
Kegels: Kegel exercises are a great way to strengthen the pelvic floor muscles and can help with delivery. To do a Kegel, tighten the muscles around your vagina as if you are trying to stop the flow of urine. Hold for a few seconds and then release. Repeat several times.
Butterfly Stretch: This stretch can help to improve flexibility in the hips and can be helpful for preparing for childbirth. Sit on the floor with the soles of your feet touching and your knees bent. Gently press your knees down toward the floor, using your elbows to push them down if necessary. Hold for a few seconds and then release.
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