Strength Workout For Pregnancy: Best Exercises For Labor

No equipment needed to follow this at home strength workout for pregnancy filled with the best exercises to prepare for labor.

*Disclaimer: I am not a doctor and I am speaking within my scope of knowledge as fitness trainer and experience as a mom. The information in this post is NOT to be taken in place of professional medical advice. Always speak with your physician for clearance before starting this or any exercise routine, especially during pregnancy.*

I have to say it. Labor is just that, labor. Hard work. The most demanding physical feat you will probably ever do. So get excited at the chance to feel like a superhero!

All jokes aside, you will endure a challenge like no other that you will feel so strong for when you are done. If there is one thing I have to say about all three of my labors (with and without an epidural) is that I was so glad I maintained a regular strength training routine.

If you are a first time mom and not sure what to expect AND I just freaked you out a little, hang tight. I promise it’s not that scary and you CAN do this!

Yes, labor will be physically demanding. I think we have all figured that out or are expecting as much. It’s not called labor for nothing, right?

Just as you would want to prepare for a sport or fitness challenge (think 5k, obstacle course race, Crossfit competition, etc.) you want to prepare your body for labor.

When should you start doing exercises to prepare for labor?

As soon as you find out you are pregnant (and of course, are cleared by your physician). The sooner the better, however it’s never too late to start!

Maintaining your fitness throughout pregnancy will support your endurance for labor and strength for your delivery.

Think, if you had 5 months to prepare for the biggest test of your life, you would start studying as soon as possible right? Use as much time as possible to prepare your body for this amazing physical challenge.

You do not need to currently be an athlete or magically become one by due day. But from my experience, the proper “training” for your body can help your delivery go smoother. I especially want to emphasize strength training, especially for your final months.

Can I do strength training while pregnant?

Unless otherwise stated by your doctor, it is safe to strength train during pregnancy. Just be sure to exercise at a level or intensity that you were already conditioned to prior to pregnancy.

If you don’t currently lift weights or strength train, you can still start during pregnancy, with some caveats.

1) Start with only bodyweight (calishenic) exercises, this will help you build good movement patterns under control while reducing risk of injury as you improve your conditioning.

3) Use compound exercises (exercises that use multiple muscle groups at a time) to distribute the workload throughout your body. Eventually you can target a muscle group more as you build your strength.

2) Begin by incorporating 1-2 full body strength sessions per week for the first 4 weeks. Then you can gradually add in more sessions every few weeks and/or follow a training split.

For example, Monday- lower body, Tuesday-upper body, Thursday- full body, Friday- core.

If you are currently an experienced weight lifter you may wonder, “Can I lift weights while pregnant?” It’s safe to lift weights while pregnant, however you will want to gradually reduce your lifting weight as you get further along in pregnancy.

Regardless of starting level, you will need to gradually reduce the intensity (weight/exertion level) and focus on muscular endurance (high volume, light weight) as you progress through the trimesters.

Keep in mind all the work your muscles are doing all day as you get further along. As our babies grow, we bear more weight, and eventually lose stamina in our workouts.Your body is exerting more force by simply following your daily routine, rather than only in your workouts.

So why and how does strength training specifically stand out as a superior or important method? Because labor is a “marathon” of contracting muscles followed by a “5k” of pushing.

A contraction is the tightening, shortening, or “work” part of an exercise. And that is exactly what your uterus is doing during labor. So getting your body prepped with strength training can help maintain the muscular fatigue of early labor (the marathon) and still be ready for the rigorous (5k) part of labor, pushing.

During labor and delivery your uterus will be working on its own. However, you will be using the rest of your muscles to support movement, posture, and to push baby out. See why strength training is so important? It’s a loooong workout.

Keep in mind the added benefit of a quicker postpartum recovery, that’s enough to keep you motivated for your prenatal workouts!

My experience

(…to skip this part and get straight to the exercises click here)

Story time! To keep it quick, I’ll give you a rundown of my first labor and delivery. But keep in mind everyone has their own experience and methods so I just want you to see where I am coming from. My daughter went past her due date, and my doctor advised that we induce labor after 41 weeks. I know there are mixed opinions about labor and induction and everything, but that is not what I am discussing.

Anyways, they started me on Pitocin and I calmly labored for roughly 12 hours but stuck at 4cm. I was unmedicated and feeling good but tired. Very tired. Like, I sat in bed the whole day and barely moved but was still exhausted. They said they didn’t want me on Pitocin for too long to not stress my baby. So I got an epidural, they broke my water, and 6 hours later it was time to push!

Now like I said, the early labor, even though I thought the discomfort was fairly tolerable, was also very demanding. I was ready for bed when they came to break my water. But when it came time to push, I did have the epidural so I couldn’t feel much. The pushing was still doable even though I was numb but it was a lot of bearing down. Like the “pooping” muscles.

For those of you that have squatted for low rep maxes or just heavier weight in general, it’s like when you get stuck at the bottom of your squat and have that final drive up.

The delivery of my second child was unmedicated until 6 inches dilated then I was too mentally exhausted to go all the way. My second delivery was very similar to my first.

The delivery of my third child was unmedicated and was much more mentally exhausting. However, all of those prenatal workouts kept my mind tough and my body strong to withstand the hours of contractions and the pushing of delivery. In fact, 2 pushes and my son was out!

So I was very thankful (each time) that I had continued strength training throughout pregnancy and was already a strong build. I truly believe that is what made my delivery so quick and comparatively “easy.” It was definitely a workout!

That’s not to guaruntee an “easy” labor simply because you worked out. But my workouts gave me something to hold on to when I needed to mentally endure labor and helped enhance my mind-muscle links when I had to push.

What to strengthen during pregnancy?

The most important muscle groups to strengthen during pregnancy are the muscles supporting and stabilizing the hip girdle and core. Such as hip flexors, glute muscles, quadricep muscles, hamstrings muscles, erector spinae, pelvic floor muscles, and transverse abdominis. These muscles will stabilize and support your posture and pelvic floor.

Strengthening these areas will improve spinal alignment, minimize pain due to muscular imbalances, support your growing belly, and support your baby.

The best exercises to prepare for labor are squats, lunges, hip thrusts, pelvic tilts, and vacuums.

Squats

Squats should be included regularly into your prenatal fitness routine. Squats are a great way to prepare for labor because they are a compound exercise that improves and maintains lower body, pelvic floor, and core strength. Plus, regardless of your position (standing, sitting, or laying) during delivery, you will find yourself pushing in a squat-like position.

To perform: start with legs just outside hip width and lower your hips down while keeping your posture upright. Lower down as far as you safely can without losing balance or control. Then push through your heels flat on the floor back into a standing position.

prenatal woman doing squat exercise — squat

Hip Thrusts

A hip hinge motion like deadlifts, hip thrusts, and bridges should be included in your prenatal fitness routine to maintain muscular balance and support your back as the weight of your belly increases. Keep in mind, our abdominals become stretched and weakened as baby grows, and strong posterior chain muscles will need to compensate.

To perform: if standing, start by slightly bending the knees as you push your hips backwards while maintaining a flat back. Continue as far as you can without losing balance or rounding your back. Then engage your glutes and press your hips forward while keeping a flat back until your are back in the standing position.

prenatal woman doing good morning exercise — standing hip thrust (a.k.a. good morning)

Lunges

Lunges should be included in your prenatal fitness routine because they work unilateral lower body strength and help improve balance. They also help to open the pelvis.

To perform: start by taking a large step forward with one leg while maintain your feet to be hip width apart. Then, keeping your chest high, lower your back knee towards the floor being sure to keep your front knee behind the toes. Then push through both feet until you can step your front leg back to start postition without losing balance.

Vacuums

Vacuums are a the most effective and safe way to active your deep core (i.e. transverse abdominis). This exercise will help maintain abdominal strength to support your spine and baby and later improve postpartum abdominal recovery.

To perform: start on all fours in a tabletop postition. Then, while taking a deep and slow breath in, gently draw your belly inward as if you are lifting the baby into your spine. Then slowly exhale and release your belly back to the floor. It may be easier to do while sitting upright as you get further along and your abdominals weaken.

prenatal vacuum exercise for labor — vacuum

Pelvic Tilt

Pelvic tilts are often performed as a ball exercise for labor prep. Pelvic tilts are another safe and effective way to strengthen the transverse abdominis. This move can help to lower your baby into a better “engaged” position.

To perform on a ball: sit directly on top with your hips opwn wide and feet planted on the floor. Next, gently tuck your tailbone down as you sit upright. Return to the starting position then rock your hips backward as if you are sticking your butt out. Return to the starting position.

To perform without a ball: lay flat on your back with your knees bent and feet on the floor. Next, gently press your low back into the floor as you tuck your tailbone off the ground then relax and return to the start position. **Remember not to spend too much time on your back once you are in the second trimester. Rest on your side or in the seated position between sets! If it’s too much to lay flat on your back, you can do these while leaning with your back against a wall.

What strength exercises should be avoided during pregnancy?

During pregnancy, avoid strength exercises that require deep core twisting, fast and uncontrolled movements, exercises that cause doming or coning of the belly, or exercisese that cause a deep arch in your back. Some examples of these are russian twists, back-laying ab exercises, pull-ups (second half of pregnancy), and some olympic barbell lifts like cleans.

If you are more of an advanced weight lifter or an avid Crossfitter, I understand that some of those may be controversial. Although every woman has different abilites and pregnancies, most women are not able to protect themselves or their bellies in later pregnancy with those movements.

For example, as you get bigger, you get heavier. You may no longer be able to maintain proper core engagement during a pull-up as you did prior. Continuing to do so can cause or increase risk of injury to yourself or baby.

And as for some olympic lifts with the barbell, those exercises are done properly by keeping the barbell close to the body. With your belly getting larger, it becomes much more likely that you will bonk your belly with the barbell.