Squats with a fitness ball

Squatting during labor — even for a short amount of time — helps open the pelvis and allows more room for a baby to move through the birth canal. Practicing squats while you're pregnant can make it easier to squat during labor. Try squats with a fitness ball.

Stand up straight with a fitness ball behind your back against a wall. Put your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle. Keep your heels flat on the floor. If you can't bend your knees to a 90-degree angle, just go as low as you can. Then go back to the starting position. When you do this exercise, have someone nearby to help in case you lose your balance. Gradually work up to 10 repetitions.