Pelvic tilt (postnatal)

Pre/postnataleasyrepsno equipment

Lying on the back with the knees bent, the pelvis tips so the lower back flattens toward the floor and then releases; it wakes up the lower belly and eases a stiff lower back.

How to do it

1. Lie on your back, knees bent, feet flat, hands on the belly.
2. Breathe out, gently draw the lower belly in and tilt the pelvis so the small of the back softens toward the floor.
3. Breathe in as you release back to a neutral curve.
4. Do 8-10 slow reps; keep the movement small and stop if you feel pain.
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, glutes, lower back