As you enter your third trimester, it’s time to focus your workout efforts on getting prepared for the physical challenges of childbirth. I like to think of labor as a marathon—you will need stamina, muscle endurance, strength, and mind-control like nobody’s business!
Like for any marathon, you'll need to train, so here are my top five moves to get you race ready for childbirth.
Setup Tips
Neutral Spine. This refers to the natural anatomical state of the spine, when all three curves are present and in correct alignment. The three curves are the cervical (neck), thoracic (ribcage), and lumbar (lower back). Neutral spine can be found while standing, seated, or lying on your back, stomach, or side. When the spine is neutral, it is strongest and most supported.
Neutral Pelvis. This refers to the anatomical position of the pelvis when your hips bones are on the same plane as your pubic bone. You can find neutral pelvis by placing the heels of your hands on your hip bones so that your thumbs are reaching toward your navel. Then create a triangle with your pointer fingers. The connection of the two pointers will rest on your pubic bone. You can find this standing, seated, or lying on your back, stomach, or side.
