Childbirth Class Online - Class One

Here is a list of some simple pregnancy exercises that you can to do help ease the aches and pains of pregnancy. Remember that while the majority of pregnant women can do all exercises, it's best to talk to your doctor or midwife before beginning.

• Kegels: By tightening the muscles that help control the flow of urine you can actually learn how to control the muscle to aid in giving birth. This will not only decrease the need for an episiotomy (surgical incision to enlarge the vagina) but will decrease the rate of tearing and later in life will help prevent uterine prolapse and can actually improve your sex life! Tighten and release this muscle at least 50 times a day.

• Pelvic Tilts: These can be done in nearly any positions. For beginners, I'd recommend standing, my personal favorite is hands and knees. To get started in a standing position, place a hand on your abdomen and a hand on your lower back. Bend slightly at the knees. Concentrate on moving only your pelvis only. You should not get a lot of body movement from this exercise. It should be done slowly. Do this often through out the day.

• Squatting: Try this first with a partner or a chair back. Slowly go down into a squat, stopping as low as you can go but before your heels come up off the floor. Practice this several minutes a day.

• Tailor Sitting: Basically it's sitting with your legs crossed at the ankle and knees out, much like you used to do in kindergarten. It helps stretch your inner thighs.