Best Third Trimester Exercises to Prepare for Birth

The third trimester is the time to start shifting your workouts from simply staying active to intentionally preparing your body for labor and birth. The best third trimester exercises for labor prep focus on pelvic and hip mobility, strength, breathing, and pelvic floor relaxation to help prepare you for the physical demands of birth.

Below, we’ll cover when to start labor prep, how often to practice, and 5 of the best third trimester exercises to prepare for birth.

When Should You Start Labor Prep Exercises?

Around 32–34 weeks is a good time to make labor-specific exercises a more regular part of your routine. By this stage, you can start focusing more on pelvic mobility, breathing, birth positions, and learning to relax your pelvic floor, while continuing pregnancy-safe strength work.

How Does Exercise Prepare You for Labor?

Labor prep exercises help build the mobility, strength, and body awareness you’ll use during birth. They can also help you practice breathing, relaxing your pelvic floor, and moving comfortably through different labor positions.

Your pelvis has three main areas: the inlet, mid-pelvis, and outlet. Different movements and positions can change the space available through each area, which is why labor prep often includes hip and pelvic mobility exercises.

5 Best Third Trimester Exercises to Prepare for Labor

The best third trimester labor prep exercises do more than stretch your hips. A well-rounded routine should combine pelvic mobility, strength, core and pelvic floor coordination, breathing, and movements that prepare you for different labor positions.

1. Hip Switches

Hip switches improve hip rotation and pelvic mobility, helping prepare your pelvis for different positions during labor.

How to do it: Sit with both knees bent and slowly rotate your knees from side to side through a comfortable range.

2. Adductor Rockbacks:

Adductor rockbacks improve inner thigh and hip mobility, helping your pelvis move more comfortably into wider labor positions.

How to do it: Start on your hands and knees with one leg extended to the side. Slowly rock your hips back until you feel a gentle inner thigh stretch.

3. Rocking Low Lunges:

Rocking low lunges improve hip and pelvic mobility while preparing your body for staggered and asymmetrical labor positions.

How to do it: Start in a half-kneeling position and gently shift your hips forward and back through a comfortable range.

4. Deep Squat Hold:

Deep squat holds open the hips and help you practice relaxing your pelvic floor in a supported birth position.

How to do it: Take a comfortable wide stance and lower into a deep squat. Use a wall, chair, or stable surface for support if needed.

5. Hug the Baby

Hug the Baby coordinates your deep core, breathing, and pelvic floor, helping you practice both engagement and relaxation before birth.

How to do it: Start on your hands and knees. Inhale and relax your belly and pelvic floor. Exhale and gently draw your lower belly inward while keeping your spine neutral.

How Often Should You Do Labor Prep Exercises?

Aim for labor prep exercises around 3–5 times a week, depending on how you feel. You can add them to your regular pregnancy workouts or spend 5–10 minutes focusing on labor prep on its own.

Rather than doing the same exercises every day, aim for a mix of pelvic mobility, pelvic floor relaxation, breathing, strength, and labor positions throughout the week.

FitMama’s Labor Prep Plan takes the guesswork out of what to do and makes it easy to stay consistent, with guided workouts that bring together mobility, strength, breathing, and pelvic floor work as you get closer to birth.

Frequently Asked Questions

Do you need a birth ball for labor prep?

No. A birth ball can be helpful, but you don’t need one to prepare for labor. Exercises like hip switches, lunges, and deep squats can help improve pelvic mobility without any equipment. If you have a birth ball, you can use it for hip circles, pelvic tilts, and supported labor positions.

Are labor prep exercises safe during pregnancy?

For many people with uncomplicated pregnancies, appropriately modified exercise is safe and encouraged. Your routine may need to change as your pregnancy progresses. Speak with your healthcare provider if you have complications, concerning symptoms, or have been advised to limit exercise.

What exercises should you avoid when preparing for labor?

There isn’t one list of labor prep exercises everyone needs to avoid. Choose pregnancy-safe movements that feel comfortable and controlled, and modify them as your pregnancy progresses. Stop if an exercise causes pain and check with your healthcare provider if you have concerns.

Should you do Kegels to prepare for labor?

Kegels can strengthen the pelvic floor, but labor prep shouldn’t focus on strengthening alone. Your pelvic floor also needs to relax and lengthen during birth. Include exercises like 360° breathing and pelvic floor relaxation to practice both engaging and releasing these muscles.

Can labor prep exercises make labor easier?

Labor prep exercises can build strength, mobility, endurance, and body awareness for the physical demands of birth. Breathing and pelvic floor relaxation exercises can also help you practice relaxing and lengthening the pelvic floor.

However, no exercise can guarantee an easier labor, prevent tearing, or ensure a complication-free birth. The goal is to help your body feel more prepared for the movements and positions you may use during labor.