Standing pelvic tilt (prenatal)

Pre/postnataleasyrepsno equipment

Standing with the back and buttocks against a wall, the pelvis tips so the lower back flattens toward the wall, then releases; it eases lower back ache and teaches gentle control of the deep belly and buttock muscles while standing.

How to do it

1. Stand with your back and buttocks against a wall, feet hip-width apart and a little in front of you, knees soft.
2. Breathe out and gently tilt the pelvis so the small of the back flattens toward the wall; draw the lower belly softly in and squeeze the buttocks lightly.
3. Hold 3-5 seconds, breathing normally, then release back to a neutral curve.
4. Do 8-10 slow reps; move only as far as is comfortable.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: abs, glutes, lower back