Birth Prep That Works: Lessons from My Clients’ Natural Births
When people talk about “birth prep,” it often gets boiled down to one idea: be strong and hope for the best.
But preparing your body for labor is about much more than strength alone — and it matters whether you’re planning an unmedicated birth, choosing an epidural, or keeping your options open.
Over years of coaching prenatal clients, I’ve seen that the women who feel most prepared for labor aren’t trying to control how birth unfolds. They’re preparing their bodies to adapt.
Birth is unpredictable, but how your body moves, breathes, and responds to intensity can influence how labor progresses and how confident you feel in the process.
In this episode, I break down how intentional exercise supports the physical demands of labor in a way that’s practical, realistic, and rooted in how the body actually works. We explore why mobility and positioning matter just as much as strength, and why learning to relax the pelvic floor is just as important as learning how to engage it.
You’ll learn how we use specific strategies to prepare for labor, including:
Practicing labor positions that support pelvic movement and comfort
Using short bursts of effort and recovery to mirror the rhythm of contractions
Training pelvic floor mobility and relaxation, not just strength
Using breathing patterns to build endurance and support nervous system regulation
Preparing for effective pushing without excessive tension
This episode isn’t about promising a perfect birth or guaranteeing outcomes.
It’s about stacking the cards in your favor by preparing your body to move, breathe, and respond with confidence when labor begins.
Listen in for the full conversation and a deeper breakdown of how these strategies work together.
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Work with me 1:1 to take the guesswork out of working out in pregnancy so you can feel stronger in daily life and prepare for birth. Learn more and apply for 1:1 Pre/postnatal Fitness Coaching
I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!
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