Side-lying leg raise (prenatal)

Pre/postnataleasyrepsno equipment

Lying on one side (a pillow under the head and between the knees is optional), the straight top leg lifts a little and lowers slowly; it strengthens the side hip muscles that steady the pelvis.

How to do it

1. Lie on your side (the left side is often most comfortable in later pregnancy), pillow under the head, lower knee bent, top leg straight in line with the body.
2. Breathe out and lift the top leg about 30 degrees, toes pointing forward.
3. Lower slowly as you breathe in; keep the hips stacked and do not roll backward.
4. Do 8-12 reps, then change sides; stop if it bothers the pubic bone or hips.
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

Main: glutes
Supporting: adductors, obliques