Heel slides (postnatal)

Pre/postnataleasyrepsno equipment

Lying on the back with the knees bent, one heel slides away along the floor until the leg is straight, then returns, alternating legs while the lower belly stays gently drawn in and the lower back does not arch; it trains deep core control with the legs moving.

How to do it

1. Lie on your back, knees bent, feet flat, arms resting by your sides.
2. Breathe out, gently draw the lower belly in, and slide one heel away along the floor until the leg is straight; keep the pelvis and lower back still.
3. Breathe in as you slide the heel back, then alternate legs.
4. Do 8-10 slides per leg; if the lower back arches or the belly bulges, make the slide shorter.
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

Supporting: abs, quads, glutes