When preparing for birth, you often focus on your physical and mental readiness. However, your partner plays an essential role in supporting you through labor and birth. If you’ve been searching for a way to involve your partner in birth preparation, this birth partner workout is an excellent way to do so. Not only does it allow you both to practice various labor positions, but it also helps you work together on comfort measures that can be invaluable during labor. This workout acts as a rehearsal for the big day, so you can feel more confident and connected as you work together to bring your baby into the world.
What You'll Need:
- A birth ball
- Your partner
The Benefits of a Birth Partner Workout
This workout goes beyond just physical movement; it’s about learning how to relax, release tension, and communicate with your partner during labor. The exercises focus on:
- Practicing labor positions
- Trying out different comfort measures, such as hip squeezes and counterpressure
- Learning to relax between contractions and during exercise-induced stress
- Strengthening your bond with your partner as you work together to support each other
This workout is a key element in our prenatal fitness program. If you’re looking for a comprehensive guide to staying strong, pain-free, and prepared for birth, explore our online programs, which offer strength workouts, core stability exercises, and birth preparation techniques synced to your pregnancy week.
15-Minute Birth Partner Labor Prep Workout
Supported Squats
- Hold your partner’s hands as you perform squats for about 30 seconds. This movement aims to elevate your heart rate and build endurance. Remember to inhale as you lower and exhale as you rise, moving at a pace that feels comfortable. Your partner is there for balance and support.
Double Hip Squeeze
- Using a birth ball, position yourself in a tabletop position with your hips facing your partner. Your partner will perform a double hip squeeze by placing their hands on your hips and applying inward pressure. It’s essential to communicate to ensure the squeeze feels supportive and comfortable. Hold for two minutes, then rest and switch roles if needed. Slow, deep breathing helps you relax during this hold.
Leaning Hip Squeeze
- Lean on an elevated surface, such as a table or counter, while your partner performs a double hip squeeze. Breathe slowly and deeply as you focus on relaxing between contractions. This position mimics one you might find yourself in during labor and is a great way for your partner to practice supporting you.
Fabric Hip Squeeze
- Grab a long piece of fabric (like a rebozo or towel), wrap it around your hips, and have your partner pull and tighten it. Ensure it’s below your belly for comfort. The fabric allows you to move freely while still feeling supported, making this method a good option for various labor positions, including standing or side-lying.
Knee Squeeze
- Return to the tabletop position, but this time, your partner will place their knees or thighs against your hips and squeeze inward. Similar to the hand-held hip squeeze, this method may require adjustments until it feels right for you.
Why Counterpressure Matters
Counterpressure techniques, such as the double hip squeeze, are often some of the most effective comfort measures during labor. These techniques relieve tension in your hips and lower back, which can alleviate some of the discomfort caused by contractions. Practicing these techniques ahead of time helps you and your partner feel more prepared to use them during labor when timing and communication can be challenging.
Communication Is Key
As you move through the exercises, communication with your partner is essential. During labor, you might not be able to articulate your needs as clearly, so practicing short cues like “more,” “less,” “stop,” or “go” will help both of you during the real deal.
Encouraging your partner to physically prepare for birth by doing exercises that build their strength (like chest, triceps, and lower back) can help them be more effective when applying counterpressure during labor.
This birth partner workout is a great way to bond, practice labor techniques, and build confidence as a team. With each session, you’ll get a better understanding of what positions and comfort measures work best for you and how your partner can support you.
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Birth Prep Workout Program:
- If you already have a workout routine or you only want birth prep-focused workouts, check out this program!
- This program includes full-length workout videos to follow as you workout at the same time.
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
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- Close Captioning
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- Self-Paced
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Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
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Instructor
GINA
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