The old but true cliche is that it’s called labour for a reason – physical hard work is involved – so being physically and mentally fit will help you cope when the big day does arrive.
There is however no need to over-exert yourself. 
Research has shown that regular exercise during pregnancy will boost your fitness and health without putting your baby in danger, but avoid anything too intense. Low impact sports such as swimming, Pilates or yoga are the way to go.
1. Draw in your abdominal muscles when you are rolling over in bed or getting out of the car. This will help the core muscles support your back which will be of benefit in labour and aid recovery.
2. In a seated or standing position, imagine pulling your tummy button up five floors, now slowly release it to floor one.
3. Imagine your pelvic floor as a parachute stretching across the base of your pelvis. Try and draw the ‘parachute’ up inside you. This technique will ensure all of your pelvic floor muscles are used.
4. Rest on all fours with your arms on a fit ball or bed. This helps get the baby into a good position for labour. It is also a good position in which to give birth. It is less painful on your back to give birth in this position.
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5. In the last few weeks of pregnancy stand as if rocking a baby and shift your body weight between feet while turning your toes in. As you do this movement you will be rotating internally and it will help release any tension in your hip joints.
