Hi everybody this is your labor-inducing workout as you might know there are lots of tricks and old wives' tales and things that people say that induce labor we don't really know if any of them actually work or if it was just your time to deliver when people say something work for them but what we do know is moving your body and exercise is one of the things that can help get your body ready and sometimes push you into labor.
So I am 39 weeks and trying to induce labor here please only do this workout if you have been cleared by a doctor for exercise and really all of these exercises are totally safe to be doing during pregnancy but if you're really trying to induce labor make sure that you are at least 37 weeks or beyond so all you need for this workout is a little bit of space I'm going to show you some things with the stability ball if you have it but I'll show you how to do it without it as well are you ready let's do it okay.
So we're gonna start just by marching just walking usually that is the main thing that is always suggested if you're trying to induce labor just walking hills if you can but just getting your body moving getting the blood flowing everything moving should help so let's just roll through those shoulders we're gonna keep this pretty short and again all of these exercises are fine to do you're out your pregnancy you've probably been doing them another prenatal workout you have been working out a big deep breath in now but it's a good idea not to really try to induce labor until you're past 37 weeks it's all of those other things that they tell you sex and eating spicy foods all of those things are fine during all of your pregnancy but there are lots of thoughts and old wives tales and myths on things you can do to really get it going when you're close to your due date or even past your due date trust me I've been drying them off.
So take in here just gentle rolls to your shoulders again we're gonna keep it kind of short because you're like me I'm 39 weeks any time we're towards the end of pregnancy we are really feeling it right so the last thing we want to do is work out usually round it up to tap and reach across but it does help get our bodies ready and get everything moving to take it over your head so we're just gonna do a few quick exercises to see if we can get everything moving oh let's see little hamstring curls to the back probably feeling it in those lungs, especially in that third trimester your baby has already dropped I'm not sure mine has but if your baby has you might be feeling a little less pressure in the lungs when you did most of this third trimester okay so let's start with your very basic squat toes forward sitting low bring it up I like to just kind of move my hands through at this point.
It might not be as comfortable to get as low do the best you can drop it low if you can breathe keeping that chest lifted so all of your weight is here trying not to round in that backdrop the hips push through the heels let's go for breathe three two and how about we try to hold this one down so hold if you can and then just little side to side into those hips this is why squatting is so good everything is moving down four three two tap it out right there well feel things.
So much quicker in this third trimester, I don't know that about you but hopefully let's take those toes out right here and we'll move to a plie squat or sumo squat we love Liaison pregnancy again because they open up the hips drop it down squeeze it up breathe really pull up through that pelvic floor think about doing the Kegel gentle pull up squeeze on our Kegels remember we don't want to do tight squeezing sometimes you hear sir like you're trying to stop the flow of urine just great but we don't want to squeeze everything think about pulling up and in let, 's go four three two and then let's hold this one down side to side into those hips breathe even lower if you can four three two shake it out tap it out good.
So one more little version of a squat if you can we're gonna get all the way down into a deep squat so watch me here toes out hips open wide drop it down if you can hands on the floor if that feels like too much I want you to grab the back of the chair or the squat and just get low as low as you can we're gonna hang out here and just do little pulses drop in those hips it's gonna burn in your legs and your glutes don't worry we won't stay very long eight seven six five four three two I want you to round up through the legs and roll up through the back grab a sip of water if you can't always a good idea to be hydrating as much as we can we'll give our legs a little bit of a rest I know that was a lot and let's just take it to some very gentle hip rolls so a little pelvic you're going to take it around knees are soft really kind of exaggerated going through go for weaving this way too and let's reverse your direction right soft knees rolling it through hip rolls it's a nice break from those quads right four three two and then let's just take a pelvic tilt front to back.
So it tilts it back take it forward tilt it back so it's not just all I'm trying to stick my butt out really think about your pelvis and your hips tilting bring it in as you do that pull those abs in tips I'm back let's go two more one more and then let's take our hips side to side side side pretty basic right so if you don't have access to a stability ball I want you to keep doing these moves those three ones that we just did from a standing position if you have access to a stability ball go ahead and grab it now so we're here we're gonna sit on to the ball and do those ones we just did so starting with those hip rolls knees are open I want you to roll your right one more and then take it opposite way one more and then let's go forward it back so pelvic tilt and you don't have the ball just keep doing it standing just like we did we're almost done please also start to just feel really good when we're nice and tight towards the end of the pregnancy last two and then let's go side to side back for three two and one good.
So go ahead and bring it up let's go ahead and take it down if you have the ball we're gonna hug it in front and just let your body weight roll over the front and sit back into the hips you can even just rest your head down and you can hear me from there if you don't have the ball I want you to take it to a nice deep child's pose as much as you can take those hips back reach it forward you have the ball it's a great way just to really sit into that just hang out and then let's come up into a seated position push that ball to the side if you get it and the last thing right here let's take those knees out into that butterfly stretch and just forward and back so another great thing to do if you have the ball is just sitting on it and bouncing on it nothing too specific about that just make sure that you maintain some core control keep the chest lifted shoulders back and just bounce it's fun three two let's hold this over into a little bit of a stretch take it one big deep breath in over to one side so there you go pretty basic nothing too strenuous just some things to maybe help move things along if you are getting close hopefully I am a MUDder reach it back and again keep walking keep moving it is one of the things even though again I have a lot of scientific research to say this will for sure make you go into labor this for sure induces or doesn't but we do know that exercise and moving and walking really helps.
Thank you for reading
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