Follow along with these 8 exercises to prepare your body for labor and delivery!

These exercises are designed to help mama and baby get into alignment before birth. Research has found that (for low-risk, full-term women), physical exercise can increase the odds of labor naturally starting and decrease induction, cesarean, and instrumental delivery rates.

Please note that you should only attempt to induce labor if your doctor or midwife has agreed you are ready (usually 37 weeks and beyond).

Free Weekly Workout Plans In Your Inbox Every Sunday: https://www.nourishmovelove.com/subscribe/

Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join

Find ALL of my Prenatal Workouts in this YouTube playlist: https://www.youtube.com/playlist?list=PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT

► EQUIPMENT: Small step or bottom stair of a staircase. I am using a Bosu ball for a slight elevation in this workout.
My Bosu Ball is from Amazon (affiliate link): https://amzn.to/3vz7yPJ
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► TIME STAMPS:
00:00​ Workout Introduction
5 Circuits (each circuit consists of 2 exercises --- one low impact cardio exercise and a birthing position/recovery exercise)
Perform each low impact cardio exercise for 60 seconds, followed by holding the birthing recovery for 30 seconds “rest”
You’ll only perform each circuit once (no repeats)
01:15 Warm Up
03:30 Circuit 1
Cardio: Side to Side Squat and Inner Heel Tap
Recovery: Squat and Spinal Roll Up
05:55 Circuit 2
Cardio: Side-to-Side Overhead Reach and Tap
Recovery: Hands on Wall Squat
08:32 Circuit 3
Cardio: Lateral Stair Stepper (Right)
Recovery: Wide Uneven Squat Pulse (Right)
10:55 Circuit 4
Cardio: Lateral Stair Stepper (Left)
Recovery: Wide Uneven Squat Pulse (Left)
12:50 Circuit 5
Cardio: Wide Squat Toes In/Out Pulse
Recovery: Supported Yogi Squat
15:45 Cool Down

Learn more about labor inducing exercises in this post: https://www.nourishmovelove.com/8-exercises-to-induce-labor
_________________________________________________________
LINDSEY WEARING (affiliate links):
► lululemon Align High-Rise Leggings: https://creatoriq.cc/3KiFh7p
► lululemon Ebb to Street Tank: https://creatoriq.cc/3R2v5AJ
► lululemon Swiftly Tech Short Sleeve: https://creatoriq.cc/3xGajjv
_________________________________________________________
FAQ's + TRAINER TIPS:
►Are these exercises safe for pregnancy?
All of these exercises are safe to do during pregnancy, as long as you have been cleared by your doctor or midwife! Exercise is recommended as one of the ways to naturally induce labor, but every pregnancy and delivery is different. Please note that you should only attempt to induce labor if your doctor or midwife has agreed you are ready (usually 37 weeks and beyond).
_________________________________________________________
STAY CONNECTED:
FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subscribe/
FOLLOW on Instagram: https://www.instagram.com/nourishmovelove/
MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/
_________________________________________________________
#laborinducing #thirdtrimester #laborprep