I wanted to have a normal delivery with my first child and so I searched and asked doctors about exercises I could use to help me prepare for labor and delivery. Here are some of exercises I'm doing everyday. Hope this would help.
Sit on the floor with your back straight in the "butterfly position" (the bottoms of your feet together and your knees dropped comfortably). As you press both knees gently toward the floor using your elbows, you should feel a stretch in your inner thighs. Don't bounce your knees up and down rapidly. If you find it difficult at first to keep your back straight, use a wall to support your back. Hold the position for 10 or 15 seconds and repeat the stretch five or 10 times.
Try to stop the flow of urine when you are sitting on the toilet without tightening your abdominal, buttock, or thigh muscles. When you're able to successfully start and stop urinating, or you feel the vaginal muscle contract, you are using your pelvic floor muscle, the muscle you should be contracting during Kegel exercises.
An exercise called a wall slide is especially helpful. Stand with your back straight against a wall, place your feet shoulder width apart and about six inches from the wall, and keep your arms relaxed at your sides. Slowly and gently slide down the wall to a squatting position (keeping your back straight) until your thighs are parallel to the floor. Hold the position for five to 10 seconds, slowly slide back to a standing position. Repeat five or 10 times.
You can do pelvic tilts in various positions, but down on your hands and knees is the easiest way to learn it. Get comfortably on your hands and knees, keeping your head in line with your back. Pull in your stomach and arch your back upward. Hold this position for several seconds. Then relax your stomach and back, keeping your back flat and not allowing your stomach to sag. Repeat this exercise three to five times. Gradually work your way up to 10 repetitions.