Mumberry's Tips for Preparing for the Ultimate Workout of Labor:

1. Squats

Squats, squats, squats! Squats are an amazing body-weight exercise that you can do anywhere, with no equipment. They strengthen the pelvic floor and keep your pelvic floor muscles in the correct alignment to be taut and strong for birth.

2. Cat/Cow Stretch

The Cat Stretch taps in to your core muscles and gives your upper body a good stretch! Alternating the Cat Stretch with the Cow Stretch takes your spine through it's entire range of motion, which is great for your back that might get stiff and sore during pregnancy.

3. Tailor Sitting

Tailor Sits strengthen your inner thighs which, when done over a period of time, will increase your flexibility, increase blood flow to the pelvic area and legs, and ultimately help you have an easier labor.

To perform a Tailor Sit, sit on the floor with your back straight, kind of like when you had to sit "like a butterfly" as a child. Put the soles of your feet together and let your knees drop to the side. Gently and slowly press the knees down using your elbows. Hold the position for 10 to 15 seconds and repeat the stretch five or 10 times. If you need a wall to support your back at first, that's fine; your body will strengthen over time.

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4. Wall Sits

This move tones your legs and butt while strengthening the pelvic floor. It's also great support for the back, which might be a little sore or achy from your expanding middle!

Read this article for the proper instructions on wall sits and for some great variations.

5. Yoga

Yoga, Pilates, or even good stretching helps lengthen some of the muscles you will use to birth your baby. A strong, but loose and open body is in the optimal condition for labor. Prenatal specific yoga classes also help teach you correct breathing and pain management techniques.