Every pregnant woman wants her birth to go smoothly and easily. One way you can make it easier is by doing certain exercises during the pregnancy. Hopefully you are already exercising regularly, as staying in shape is important not just for your health, but also for your baby's. But there are certain exercises that help the body not just to stay fit but to prepare for labor itself.

First and foremost is the Kegel. Kegel exercises strengthen the muscles of the pelvic floor. The pelvic floor supports the pelvic organs such as the bladder, uterus, and the bowels. Kegel exercises are recommended for all women, for those suffering from urinary incontinence, and are especially important for pregnant women.

During pregnancy, there is a tremendous increase in pressure and stress on the pelvic floor muscles, due to the growing weight of the uterus. By strengthening the pelvic floor with kegels you are helping to support the uterus and prevent hemorrhoids, incontinence and vaginal prolapse after the birth.

You will also be strengthening the perineum, the stretch of skin that stretches over the opening of the vagina. This is where the baby is going to pass, and by doing keeks, you are helping the perenium get used to relaxing. A relaxed perineum will be more supple during labor and can help you avoid an episiotomy.

If you've never done kegels before, it can be hard to make sure you're doing them right. The best way to make sure you know what you're doing is to try it out in the bathroom when you're urinating. Try to stop the flow in the middle by contracting your pelvic muscles. That was a kegel! Now, that you know what to do, make sure to do kegels regularly throughout the day, every day.

The best thing about kegels is that no one can see what you're doing so you can do them at any time. Work up to doing three sets of 10-20 reps throughout the day. Try to hold some for as long as possible and then to relax, and to do some sets of quick contract and release kegels, as the jury is out on which kind is most effective.

Another important exercise is the pelvic rock. You can do the pelvic rock standing, sitting, or lying down. If you exercise or dance at all this should be a familiar move. Tuck your butt and tilt your pelvis forward, pulling your naval inwards. If you're lying down, try to flatten your back into the floor.

If you're sitting or standing and your back is unsupported, just pretend you have a tail and you're tucking it inwards. Hold this position for a moment, then release and repeat. This will help your whole pelvis to be more flexible so you can have an easier time in labor.

One last exercise to do is the butterfly. Sit on the floor or on your bed with your feet together, soles touching, and your knees out to the side. Pull your feet in as close to your body as possible. Depending on how flexible you are, your knees may be sticking straight up in the air, or they may be lying almost flat on the floor. Try to push them down towards the floor and feel the stretch. As time goes on you'll become more and more flexible and will be able to get your knees to lay even lower.

Try to do these exercises every day. If it's hard to remember during the day, do the pelvic tilt and the butterfly when you get into bed at night. You can also make a habit of doing kegels every time you sit down for a meal and if your appetite is like many pregnant women, you might get in a lot more than three sets that way! These moves will help you to have an easier labor, birth, and recovery afterwards, so make sure you make the time.