During your pregnancy, and most of your adult life in fact, Pilates instructors, doctors, trainers, “sex guides” in women's magazines, have been talking about engaging and strengthening your pelvic floor muscles.

Strong pelvic floor muscles have many wonderful benefits and during your pregnancy the primary and extremely important reason is to support the growing uterus.

As you approach your due date, as early as the beginning of the 3rd trimester, you have to also begin to stretch out these muscles.

  • The pelvic floor muscles play a critical role in the labor process and you need to be able to completely release them to allow the baby to come out
  • You have been strengthening the muscles but now they must also be flexible
  • A strong muscle is also a supple muscle otherwise it creates tension in the body that will be an issue for you in the postnatal period. (this can include pain when you are having sex)

PlieChilds Pose

During your 3rd trimester I encourage you to include some of the below stretches in all of your workouts.
  • Plie sit
  • Wall slide
  • Butterfly stretch - supported with pillows under knees if necessary
  • Childs pose
Remember not to hold the stretches too long - 30 sec is long enough. Come out of the stretch and then go back into if desired.

Join Ali in a workout designed to help you prepare for labor.