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3 Effective Exercises to Widen Pelvis for Birth


Having kids is the world’s most precious feeling! Natural birth is a much more affordable option than operational deliveries. You’ll have been trying and still looking to find exercises to widen pelvis for birth. This blog explains everything you should know about how to open the pelvis for a baby to drop.


Childbirth Basics


Your pelvis is located between your hips at the bottom of your body. It is composed of several bones that are joined by muscles and ligaments. Your baby will pass through this opening during delivery because the pelvis has one in the center. Each woman has a unique opening that might be a different size. Before you read exercises to widen pelvis for birth, you should know the basics.


Detailed pregnancy illustration
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The stages of labor


Three phases are frequently used to describe labor: the first stage is the shortening and opening of the cervix; the second stage is the baby’s descent and birth, and the third stage is the placenta’s delivery. Sometimes it can be hard to tell these stages apart. They may overlap and have different lengths.


Multi ethnic medical team delivering child and woman pushing
Image by DCStudio on Freepik


First Stage Of Labor: The first stage of labor is divided into two phases: early labor, which is characterized by mild contractions that dilate (open) the cervix to about 3 centimeters (cm), and active labor, which is marked by more intense contractions that cause further dilation to 7 cm.

Second Stage Of Labor: The second stage begins when you are fully dilated at 10 cm and ends when your baby is born. It is often shorter for women who have had babies before.

Third Stage Of Labor: The third stage starts with the delivery of your baby and ends with the delivery of the placenta, which usually takes place 5 to 30 minutes after your baby’s birth.

Keep reading to learn exercises to widen pelvis for birth.

The benefits of a wide pelvis


For both the mother and the infant baby, having a broad pelvis has many advantages. A broad pelvis facilitates an easier and fast birth as well as a quicker postpartum recovery. Additionally, it minimizes the possibility of perineal tears, aids in preventing incontinence, and may reduce the risk of trauma to the baby’s head during delivery. When the pelvis is wide, labor is generally cut short by several hours.

In addition to reducing the possibility of interventions like forceps or vacuum delivery, which can be associated with difficulties, shorter labors also entail less stress for the mother and the infant. Additionally, a wide pelvis facilitates the baby’s head-down descent into the birth canal, which is ideal for delivery. This is also why you are curious about learning exercises to widen pelvis for birth.

In addition to shorter and easier labor, a wide pelvis also results in less damage to the perineum (the area between the vagina and anus). This region is particularly susceptible to injury during labor and frequently experiences tears or episiotomies (a surgical cut made to enlarge the vaginal opening). A wide pelvis helps to prevent these injuries by providing more space for the baby to descend without putting excess pressure on the perineum.


Exercises to Widen Your Pelvis


If you are planning a vaginal birth, doing exercises to widen your pelvis can help make the process easier. Childbirth is an extraordinary display of strength and endurance no matter how it happens, but a little preparation can’t hurt. These exercises to widen pelvis for birth makes sure that the baby has more room to descend during labor.

Pelvic tilts

Pelvic tilts are a great way to loosen up your pelvic area and help your baby move down into the birth canal. To do a pelvic tilt;

Stand with your feet hip-width apart and your hands on your lower back. Bend your knees and arch your back, tucking your tailbone under. Hold for a few seconds, then release. Repeat a few times.

Hip circles

Hip circles are a great way to warm up your hips and get them ready for labor. To do this exercise;

Stand with your feet wider than hip-width apart and circle your hips in a clockwise direction. Do 10 circles, then reverse directions and do 10 more.


One of the best ways to widen your pelvis is to do squats. You can do squats with or without weight. If you are new to exercising, start without weight and gradually work your way up.

To do a squat;

Stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees and lower yourself down as if you were going to sit in a chair. Keep your back straight and your chest up. Once your thighs are parallel to the ground, push yourself back up to the starting position.


When to Perform These Exercises


Perform these exercises starting at week 32 of your pregnancy. If you have already given birth, you can start these exercises as soon as you feel comfortable. You can do these exercises to widen pelvis for birth daily or a few times a week.


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Third trimester


During the third trimester, you should continue to perform these exercises regularly to maintain the progress you have made in widening your pelvis. As your baby grows and your belly gets bigger, it will become more difficult to do some of these exercises. But don’t worry, there are variations of each exercise that you can do to make them easier.

If you have any pain when performing these exercises, stop immediately and check with your healthcare provider.

Take Away!


While you might not be able to control everything that happens during labor and delivery, you can take some proactive steps to help make the experience as smooth as possible. One of the things you can do is prepare your body for the physical challenges of childbirth by performing exercises that help widen your pelvis.

There are a number of different exercises you can do to help prepare your body for childbirth, but some of the most effective are those that target the muscles and ligaments around your pelvis. These exercises to widen pelvis for birth can help stretch and loosen the muscles and ligaments in your pelvis, making it easier for your baby to descend into the birth canal during labor. Comment if you have followed the same details.


A pregnant women doing exercise with ball - exercises to widen pelvis for birth
Image from PEXELS


How to widen pelvis during pregnanacy?

There are a number of different exercises you can do daily to help widen your pelvis in preparation for birth. Some of these exercises include: 1. Kegels - These exercises help to strengthen the pelvic floor muscles and can be done anywhere, at any time. 2. Squats - Squatting helps to open up the pelvis and can be done a few times throughout the day. 3. Hip raises - These exercises help to stretch out the pelvic muscles and can also be done a few times throughout the day.

Do wide hips make birth easier?

Yes, wider hips make birth easier as the baby finds enough space to get expelled from the mother's body. However, you should not solely rely on widen pelvis for a easier birth, think about other factors as well.

Do squats help with widening of the pelvis?

This exercise helps to open up the pelvis by lengthening the muscles and ligaments in the area. It also helps to build up strength in the legs, which will come in handy during labor.

Is it safe to do hip circles during pregnancy to widen the pelvis?

Yes, it is safe and this exercise helps to loosen up the hips and glutes, making them more flexible and mobile. This can make it easier for your baby to descend into the birth canal during labor.

How to prepare your body for easy childbirth?

Some of the best exercises for preparing your body for childbirth include:
  1. Pelvic Tilts: This simple exercise can be done sitting or standing and helps to stretch and loosen the muscles in your lower back and buttock
  2. Kegels: This exercise is good for strengthening the pelvic floor muscles, which can help prevent incontinence during pregnancy and after delivery.

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