Anxious to meet your little one? While the end of the third trimester can bring about a mixture of emotions - anxiety, excitement, fear, impatience - most mums-to-be agree that they're keen to get the show on the road. But for peace of mind, you'll likely want baby to be in the optimal position for labour (head down and facing your back), and this is where exercise can help. Some gentle movement a great way to keep your mind occupied in those final days, and it can also help to prime your body for labour.
'If your midwife has said that your baby is back-to-back, there's still a big chance that they'll move,' explains personal trainer Sarah Campus, founder of LDN MUMS FITNESS (Idnmumsfitness.com). 'While there's definitely no right or wrong position for your baby to hang out in your womb, labour's reportedly easier if they're facing a certain way - head down with their tummy facing your back - and doing the right exercises during pregnancy can help with foetal positioning by creating balance in the pelvis.' Why does this matter so much? Because a balanced pelvis helps bubba find the best way to navigate down and out. Phew!
The key is to focus on positions that tilt your pelvis and belly forward. These include sitting on a birthing ball, sitting upright on a chair with knees lower than pelvis (try placing a cushion under your bottom), sleeping on your side, swimming on your front and doing pelvic tilts. 'Avoid crossing your legs, raising your legs when sitting down, or leaning back on a sofa,' adds Sarah. Ready for the big day? Try Sarah's prenatal moves to prepare your body (and mind!).
DEEP SQUAT
Benefits: Doing squats before and during labour can help progress things along by bringing the baby down into the pelvis.
This story is from the December 2023 edition of Women's Fitness UK.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the December 2023 edition of Women's Fitness UK.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
TERRIFIC tri suits
Signed up for your very first triathlon? Compete in comfort wearing a swim-, bike- and run-ready tri suit, as tested by the Women's Fitness team
FIND YOUR FIT
Few things will axe your workout enjoyment quicker than a poorly fitted sports bra. Here's how to get the support you need
PILATES FOR RUNNERS
Power up your running with these must-do Pilates moves from certified instructor Liz Patient
'I'm changing the world with a hijab on my head and a ball at my feet'
Lipa Nessa is a former semi-professional footballer-turned-grassroots coach and sports activist. Here, the trailblazer talks about using her voice to break down some of the barriers preventing women and girls from enjoying exercise, plus her collaboration with the Sweaty Betty Foundation to develop a new sports hijab
5 ways to...BOOST YOUR MEMORY
From feasting on brain-boosting foods, to finding fun ways to train your mind, there are lots of techniques you can use to keep your brain sharp
WHEN LIFE GIVES YOU LEMONS...
Quick and healthy recipes shouldn't compromise on flavour. Celebrate the taste of summer with these dishes centred around one hero ingredient, lemons, from Anna Jones' new cookbook, Easy Wins
HOW 'flexible' IS YOUR METABOLISM?
Resetting your metabolic switch is a one-way route to smashing your fitness goals
LOW IMPACT high intensity
Build strength and cardiovascular fitness without pounding your joints and ligaments, with this workout from PT Sarah Campus
THE HILLS OF Corsica
Writer Lucy Gornall took on the ultimate adventure trip when she explored the mountains of Corsica
FULL-BODY BURN
Begin your strength training journey - or take it to the next level - with this 'super six' barbell workout from advanced PT and fitness expert, Nicky McBurney