Ease Labor: Kneeling Bird Dog

Kneeling Bird Dog

Provided by BabyFit.com

Are you ready for labor? Are we ever? Whether your due date is 2 days or 2 months away, you're sure to be thinking about the unknowns. The good news is that you can ease labor by strengthening your core muscles and doing some other simple exercises. Here's a no-impact, core-building move that you can do all the way up to the big day.

1. Kneel on your hands and knees with hands squarely under your shoulders and knees evenly and comfortably beneath your hips.
2. Raise left arm and right leg off the floor, extending them evenly to the height of your shoulder and hip.
3. Lower your arm and leg back to the starting position rounding your back like a cat.
4. Repeat alternating sides for 1-2 sets of 10-15 reps for each side.

Special Instructions: Try not to tense up and stay relaxed as possible. Exhale when reaching the starting position and try to bring your navel into your core, forming a straight line with your body before rounding your back. Inhale before and during the lifting phase of the exercise.