Glute bridge (postnatal)

Pre/postnataleasyrepsno equipment

Lying on the back with the knees bent, the hips lift until the body forms a line from shoulders to knees, then lower slowly; a gentle buttock and pelvic floor strengthener once cleared to exercise.

How to do it

1. Lie on your back, knees bent, feet hip-width apart and flat, arms by your sides.
2. Breathe out, gently draw the lower belly in and lift the hips, squeezing the buttocks, until shoulders, hips and knees are in a line.
3. Breathe in as you lower slowly, one bone of the spine at a time.
4. Do 8-10 reps; do not arch the lower back and stop if the belly bulges along the middle.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Main: glutes
Supporting: hamstrings, abs