Pregnancy

5min

Third Trimester Birth Prep Routine: A 10-Minute Daily Flow to Prepare for Labor

Nancy Anderson

July 23, 2025

Looking for a quick and effective birth prep routine to prepare your body for labor? This 10-minute third trimester flow combines breathwork, mobility, and strength to support pelvic alignment, nervous system regulation, and labor progress.

Why a Daily Birth Prep Routine Matters in the Third Trimester

By the time you hit the third trimester, your body is already doing the work of preparing for birth. But intentional training can help you go into labor feeling more in control, more supported, and more confident.

A third trimester birth prep routine isn’t about fitness or aesthetics. It’s about preparing your body for the physical demands of labor by focusing on:

Pelvic mobility for baby’s descent
Breath control for pain management
Pelvic floor awareness for effective pushing
Nervous system regulation for better labor outcomes
Core and glute strength for functional movement and birth positions

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The Benefits of a Third Trimester Birth Prep Routine

Done consistently, this type of movement routine can help:

Relieve pelvic tension and back discomfort
Improve baby’s positioning for labor
Increase confidence and body awareness
Support more effective, pelvic floor–friendly pushing
Enhance parasympathetic nervous system activity (rest, digest, and labor!)

Your 10-Minute Birth Prep Routine for Labor

This flow is designed for the third trimester and can be done daily or 4–5x/week. You’ll focus on mobility, breath work, and gentle strength, the exact combination your body needs right now.

third trimester labor prep diaphragmatic breathing

1. 360° Diaphragmatic Breathing (2 minutes)

Start in hands and knees or seated upright.

Inhale through your nose, letting ribs expand in all directions
Exhale slowly through soft lips, relaxing the pelvic floor
Keep jaw soft, shoulders relaxed
Do 6–8 slow, controlled breaths

Why it works: Helps regulate your nervous system and teaches pelvic floor to release (essential during labor).

third trimester labor prep exercise - rockbacks

2. Knees-Wide Rockbacks (1–2 minutes)

Start in child’s pose with knees wide and feet together.

Inhale as you rock your hips back
Exhale as you shift forward
Keep spine neutral, breath slow
Do 8–10 reps

Why it works: Improves pelvic inlet mobility and sacral movement—critical for baby’s descent.

third trimester labor prep exercise - clamshell

3. Side-Lying Hip Openers (1–2 minutes per side)

Lie on one side with knees bent

Perform clam shells or small leg circles (band optional)
Focus on slow, controlled movement
12 reps per leg

Why it works: Builds pelvic balance and glute activation, especially for mid-pelvis movement during labor.

third trimester labor prep exercise - squat

4. Deep Squat Hold with Breath (2 minutes)

Use a wall or support if needed.

Feet wide, knees out, heels grounded
Sink into a comfortable deep squat
Breathe low into your belly and pelvic floor
Try soft hums or low sounds on the exhale
Hold for up to 2 minutes

Why it works: Mimics pelvic outlet positioning, relaxes pelvic floor, and teaches deep yielding.

third trimester labor prep exercise - glute bridge

5. Glute Bridge with Exhale Lift (1 minute)

Lie on your back with knees bent, feet flat.

Inhale to prepare
Exhale and lift hips slowly, activating glutes
Lower with control
Do 6–10 reps

Why it works: Trains core-to-glute connection and supports stable pelvic alignment during labor.

What This Routine Prepares You For

Each movement in this birth prep routine is carefully chosen to support your body through all three phases of labor:

✅ Pelvic Inlet Preparation (Early Labor)

Hip extension, breath control, and psoas release
Focus on calm, rhythmic movement

✅ Mid-Pelvis Mobility (Active Labor)

Lateral glute activation and asymmetrical movement
Single-leg strength and hip shift drills

✅ Pelvic Outlet Opening (Pushing Phase)

Deep squat variations, breath release techniques
Internal rotation and sacral mobility

The Role of Breath work in Birth Prep

Your breath does more than bring in oxygen—it sets the tone for your nervous system, impacts your pelvic floor, and helps you work with contractions instead of fighting them.

This routine helps train:

Ribcage mobility and expansion
Diaphragmatic awareness
Low, primal breath sounds to relax the pelvic floor
Breath-to-effort timing for pushing

Bonus tip: If you have only 3–5 minutes, start with the breath work portion. It’s the most important skill to carry into labor.

Why Strength + Mobility Matter for Labor

This isn’t traditional prenatal fitness. This is intentional movement that prepares your body for birth. That means:

Strength in the right places: glutes, core, upper back
Mobility in the right joints: hips, pelvis, ribcage
Awareness of the right systems: breath, pelvic floor, nervous system

How to Get the Most Out of This Routine

Do it 3–5x a week in your third trimester
Pair it with your Natal strength or mobility sessions
Use it before bed to wind down
Repeat it in early labor to stay relaxed and mobile
Add in low vocalization (hum, moan, lip trills) to deepen pelvic floor release

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What If I Want More Than 10 Minutes?

Inside the Natal app, our Labor Prep Program gives you full access to:

Follow-along strength + mobility workouts
Breathwork sessions for labor and pelvic floor release
Labor stage–specific movement prep
Education on pushing positions and pelvic floor protection
Guided recovery and positioning techniques for before, during, and after birth

All routines are built by experts to support your body as it changes—and to prepare you for what’s ahead with clarity and confidence.

Final Thoughts

You don’t have to spend hours prepping for labor.

You just have to spend the right minutes on the right things.

This 10-minute birth prep routine is your time to connect, release, and prepare. You’re not just getting your body ready—you’re building the trust, awareness, and calm that labor requires.

You’ve got this. And if you want even more support along the way, Natal is here for every breath, every rep, and every push.