Supine marching (postnatal)

Pre/postnataleasyrepsno equipment

Lying on the back with the knees bent, one foot at a time lifts to a tabletop position and lowers again while the lower belly stays gently drawn in and the lower back stays still; a step-up from heel slides.

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 lift one foot until the hip and knee are bent about 90 degrees, shin parallel to the floor.
3. Lower the foot with control as you breathe in, then lift the other foot; keep the pelvis and lower back still.
4. Do 6-10 per leg; start only once heel slides feel easy, 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

Supporting: abs, quads, obliques