Side-lying leg raise (postnatal)

Pre/postnataleasyrepsno equipment

Lying on one side with the lower knee bent, 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, head on your arm or a pillow, lower knee bent, top leg straight in line with the body.
2. Breathe out, gently draw the lower belly in and lift the top leg about 30 degrees, toes forward.
3. Lower slowly as you breathe in; keep the hips stacked.
4. Do 8-12 reps, then change sides.
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

Main: glutes
Supporting: adductors, obliques